Warm-up:

3x
21/18 Calories row
10-15 Bearhug squat jumps
15 Spike ups on rower
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

Every minute on the minute for 12:00 minutes of: 2 Back squats @ 60% (of 1 rep max back squat)

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Metcon:

For time:
3 Rounds of
40/32 Calories row
30 Air squats
20 Hand stand push-ups

After 3 rounds, rest 4:00 minutes and then

40/32 Calories row
30 Air squats
20 Hand stand push-ups

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Bonus:
3 x 10+10 1-Legged deadlifts with dual dumbbells
3 x 10+10 Box step-ups with weights in front rack

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