Part A:

Back Squats
8 @ 65%
6 @ 70%
4 @ 75%
6 @ 72.5%
8 @ 67.5%
90sec rest between sets

Part B

For Time
40 Goblet squats 24/16kg
20 Handstand Push ups
10 Bar Muscle ups

Extra’s
3 Rounds
10 Shoot throughs
5 Ring Dips