50-60 % of 1 rep max of each , using only 1 bar;
10 front squats
10 strict press
10 back rack lunges
10 hand release push ups is 1 round.
Rest 2 mins after each set (after hrpu)
This is not for time and loads should be challenging and attempted to go unbroken on each set. Your rest between sets is your weight change to the next movement.