Strength

Squat Supersets:
10 Back Squats + 5 Front Squats @ 60%
Rest 2 Minutes
8 Back Squats @ 65% + 5 Front Squats @ 62%
Rest 2 Minutes
6 Back Squats @ 70% + 5 Front Squats @ 64%

ALL weights are calculated using 5RM Back Squat

Work

“Front Burner”
For Time:
20 Front Squats @ 135/95
20 Lateral Barbell Burpees
20 Push Presses @ 135/95
20 Lateral Barbell Burpees
20 Thrusters @ 135/95

Home/Outdoor

20 Goblet/Front Squats
20 Burpees
20 Push-ups
20 Burpees
20 Single DB Thrusters (hold DB with both hands) / Barbell Thrusters