10:00 warm up

2 x 5 Cuban press

2×5 Wall Squat

2×6 Goblet Squat

30m OH Lunge

Then:

Front Squat Strength Ladder:

10 reps @ 30% 1RM

9 reps @ 35% 1RM

8 reps @ 40% 1RM

7 reps @ 45% 1RM

6 reps @ 50% 1RM

5 reps @ 55% 1RM

4 reps @ 60% 1RM

3 reps @ 65% 1RM

2 reps @ 70% 1RM

1 rep @ 80% 1RM

Then:

5 Heavy PP + 5 Push Ups + 5 Pull Ups between rounds.