3 sets as warm-up: 5 toes-to-bar 10 prisoner air squats 30 single-unders Every :90 for 15:00 (5 sets of each): 1st: 1 front squat, 20X1 – build to a tough final rep 2nd: 30 double-unders or :30 double-under practice + 7 rounds for time w/7:00 cap: 7 front squats, light/moderate up to 95/65 w/bar starting