Warm-up:

3x
18/15 Calories row
16 Lunge steps with wallball in bearhug
20 Shoulder taps
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

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Back squats:

Climb up to a heavy set of 3 tempo back squats (3:3:X:1)
3s descend
3s pause at bottom
Squat & reset.

Then
5 sets of 3 tempo back squats @ 90%

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Metcon:

As many reps possible in 20:00 minutes of:
10m Handstand walk
20 Dumbbell hang snatches, alternating arms 22,5/15kg
50 Double-unders

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Bonus:

4 x 10+10 Bulgarian split squats
4 x 10+10 Back rack weighted lunges

Core:

3x
28 GHD sit-ups
20+20 Side plank hip touches

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