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 4 back squats
with 3s pause at bottom.

Then
4 sets of 4 back squats with 3s pause at bottom
@ 90% of the heaviest set of 4 back squats.

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Metcon:

4 Rounds for time:
25 GHD Sit-ups
30m Overhead walking lunges 40/30kg
7 Wall walks

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Bonus:

4 x 8+8 1-Legged deadlifts with dual dumbbells
3 x 8+8 Box step-ups with weights in front rack

Core:

5:00 minutes of continuous barbell side bends.

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