Warm-Up
2 Rounds
.5 Mile Bike
15 Lateral lunges (each side, add weight after round 1)
12 Kang Squats (2020)

Strength
E4MOM for 4 Rounds 
3 Front Squat 80ish% of heaviest front Squat 
8 Weighted Lunge Jumps (alternating)
5 Straight Leg Box Jump
5 Banded Jumps

Conditioning
10 Minute AMRAP
8 Burpee Box Jump Over
20 Goblet Squat (single Dumbbell, heavy as hell)