Warm Up:
Up and back walking samson lunge
Up and back drinking birds
Up and back Bear crawl
Then 4 min tabata alternating DU and hollow hold

Squat magic

Skill/ Strength: 
Pause Squats Front Rack 3X4 @60% w/ 5 sec pause
Rest 2 min

8 Rounds:
1 min: KB High Pull
1 min: Slam Ball
1 Min: AB Mat Sit-Ups
1 min: Rest
Score is total reps for each movement

Cool Down:
60 Sec per Side Banded Bully