Warmup:
2 sets
10 lunges
10 KB swings
10 Goblet squats (3 second tempo)
:30 bike

Barbell:
5 sets
5 front squats (65-75%)

EMOM for 10 minutes:
10 ball slams
8 box jumps

Midline:
3 sets
:30 hollow hold
10 abmat sit-ups
:30 superman
10 abmat sit-ups

Mobility:
1:00 couch stretch
:30 soleus stretch
:30 frog stretch