Back Squat 4 sets x 3 reps @85-90%

3 sets x 20m barbell walks up to 110%

 

Then….

 

Tabata : 20 sec work / 10 sec rest

(alt Movements)

 

KB Sumo Deadlift High-pulls 70/53

L-hang (Bar or Rings)

Russian KB Swing 70/53

 

Can’t do an L-hang try the variations in THIS VIDEO