5 Rounds
25 x Barbell/KB Squat
25 x Banded Good Morning
*No break between sets and reps.
*Add weight to the bar / increase band tension

5 x 30m Sprint
1 minute rest between sets
Then
5 x 8 Back Squat 65% 1RM
4 seconds on the way down, 4 seconds on the way up.
2-3 mins rest between sets.
Then
5 x 8 RDL (6 second eccentric phase)

12 minute AMRAP
15 x Kettlebell Swing
30m Bodyweight Lunge