Enterprise878

Front squat with 3 sccond pause at the bottom
3@ 50%
3@ 60%
3@ 70%
2@ 80%
1@ 85-90%

Then

3 rounds
Every 3 minutes
15 pull ups
15 box step ups

Rest 2 minutes

3 rounds
Every 2 minutes
10 chest to bars
10 box jumps

Rest 2 minutes

3 rounds
Every minute
5 chest to bar
5 ring dips
5 box jump overs