Strength

Front Squats

Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM

Do a build of 5-4-3-2-1 to get to your starting weight, you will have a running clock of 20 minutes to complete the work. Rest ~2 minutes between heavier sets.

Work

“Catch & Release”

On the 4:00 x 5 Rounds:
20 Double Dumbbell Front Rack Lunges @ 50/35
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts @ 225/155

Work should be completed with a minimum of 1 minute of rest. Weight for lunges should be scaled to be unbroken, row in under 1 minute, push-ups and deadlifts (max 60% of 1RM) unbroken as well.