Warm-up:

3x
15/12 Calories row
16 Box step-ups, alternating legs
20 Alternating V-ups
10 Dual dumbbell deadlifts
20 Shoulder taps

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 back squats

Then 5 sets of 3 back squats
@ 90% of the heaviest set of 3 back squats.

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Metcon:

5 Rounds for time:
30/24 Calories row
30m Overhead walking lunges with dumbbells 2 x 20/15kg
10 Toes to bar

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Bonus:

4 x 20+20 Banded hamstring curls
4 x 20+20 Banded donkey kicks

Core:

5:00 minutes of continuous barbell side bends.

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