Three sets of:
Back Squat x 6-8@ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
+
12min amrap
15 ball slams
15 TTB
15 Wall Balls

Focus on tempo and hitting proper depth on your squats. Keep proper form and avoid good mornings.