Back Squat 5-5-5-3-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
-- then --
Tabata Handstand Push-up
Tabata Wall Ball, 20/14 lbs
Tabata Power Snatch, 75/45 lbs
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.