Overhead squat: 5 x 5 reps (as heavy as possible)
Substitute with back squats if you have mobility issues or an injury.
Every minute on the minute for 12 minutes:
Minute 1 – kettlebell deadlift, 12 reps
Minute 2 – ring support hold (20-sec top position; 10-second rest; 20-sec bottom position; 10-sec rest)
Minute 3 – front plank hold, 40 seconds