4R of:
6 Front Squat @ 47kg
10 Single Leg hip thrust / leg on bench

Forward Lunge with Dumbbell (Front Rack) 4×10 @17.5kg dbs

EMOM 16M
60s 10 Bench Press @30kg
60s 6 Negative Pull Ups
60s 10 Banded Push Up
60s 10m seated Sled Pull @75kg