Back Squat - 1x5@60%, 1x4@70%, 2x3@80%
Good Mornings - 4x8
Lunges - 1x5@45%, 1x4@55%, 2x3@65% of your 1RM Back Squat
sets x reps
If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.
16 min AMRAP
10 2count Renegade Rows
10 Shuffle to touch and jump