Tempo Front Squat (5 second descent/5 second pause/3 second ascent) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as two to three minutes between sets.
Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Dumbbell Hang Squat Snatches, 50/35 lbs
30 Double Unders
Post loads and rounds to beyond the whiteboard.