Buy In: 15 reps unloaded barbell back squat. 1 minute each: olympic wall squat, pigeon left and right leg, captain morgan stretch.
Back Squat 1x8@60%, 1x5@70%, 6x2 progressive loading.
then in 7 minutes complete as many rounds as possible of:
2 squat cleans@155/205, 4 handstand push ups (sub for women= 50%bw push press, for men 75%bw push press). If you are doing hspu and using an abmat, you should have your hands on 45#plates.
If the weight scares you simply scale it.