Back Squat 5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
-- then --
Tabata Chest-to-bar Pull-up
Tabata Air Squat
Tabata Kettlebell Swing, 1.5/1 pood
Tabata Box Jump, 24/20 in
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.