A. Front squat negatives: 

Building towards workout working weight of 55% of your max front squat 

Tempo front squats 

8 reps @ 40% (5 sec tempo on each rep) 

7 reps @ 45 % (5 sec) 

6 reps @ 50 % (4 sec) 

5 reps @ 55 % (4 sec) 

Between each barbell increase warm up with negative HSPU or a handstand hold 

B. 4 rounds: 

AMRAP 4 REST 1 

17/13 calories 

50 double unders 

7 front squats (55% of your max) 

Rest 1 minute on transition:

3 rounds: 

AMRAP 2 REST 1 

3 bear complex 

6 pistols 

9 HSPU