Warm-Up
3x12(band across mid-foot)
Glute bridge
Side step(each side)
Air Squat
then
Tabata: alternating movements
Odd: Shoulder taps: toes and nose (sub pike position shoulder taps)
Even: Jumping Air Squat

Extra Warm
ME Handstand Push-Up(absolute fatigue)

Strength
15 Minutes to establish...
3 Rep Max Back Squat
then...
EMOM for 10 Rounds, alternating reps
ODD: 4 Back Squat
EVEN: X HSPU(65% of ME) keep same number from last week if you had to break up/missed reps

Conditioning
For time:
20 Front Squats  (205/145) 
30 Box Jumps (30/24)
40 Kettlebell Swings (53/35)
50 Wall Balls (20/14)
15 Minute Cap