Strength:

1.) Low Box Squats: 8:00 EMOM x 2 @ 60%, Box height is below parallel

2.) Sumo Deadlifts: 4:00 EMOM x 4 @ 60%, Reset on each rep

Metcon:

4 Rounds, not for time:
50 Ft. Single Arm Farmer Carry each side, AHAP.
30 Banded Pull-Throughs
20 Steps DB Walking Lunges (total)
10 Banded Pallof Press each side, Wide Stance + 1 count hold at the end of each rep.
*Rest 2:00 Between rounds.

Recovery:

5 minutes of light foam rolling