Strength
4x -60sec rest
A1) 6-8 each DB/KB Split squat 3.1.x.1
A2) 8-10 barbell glut bridge 1.1.1.2
A3) 6-8 strict toes to bar/rings 3.1.1.1
Metcon
AMRAPx12
3 power snatch 135/95
6 oh squats 135/95
9 burpee over the bar
Accessory
3x
8 weighted hip ext 3.1.1.2
12 banded pull aparts