EMOM 9 minutes:
Minute 1 – 3-5 dips with 2 second pause at top
Minute 2 – 10 back extensions
Minute 3 – 45 second stable hold with barbell over head 45/33
plus
With a partner alternate 10 rounds of:
7 front squats 135/95
7 burpees
1sled drag down and back in the gym 135/90