Strength:

A1) Single leg BB Glute bridge x 8-10 reps / side @2111
Rest :45
A2) Single leg KB Deadlift x 8-10 / side @30×1
Rest 2:00

x 4 sets

Conditioning:

EMOM x 20

1: 15/12 cals
2: 6 Dual DB hang cluster
3: 6-8 Burpee over DB
4: 10-15 wallball