Warmup:
3 rounds
3 burpees
6 inch worm pushups
1 Spiderman crawl

Stretchs

Strength:
Back Squat 4 reps every 90sec for 6 rounds:
185-185-205-205-225-225

Workout:
7min AMRAP
5 box over burpees
10 air squats

4 rounds + 5 reps. Burpees suck balls