3 Sets
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Tempo Front Squat (4×5 (3:3:3:0))
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)

4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Front Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Pre-MetCon Warm-up
1-2 Sets
1 Minute Row (Or Ski) (start easy and build intensity each round)
10 Inchworms
10 Box Jumps (with step down) (moderate height)

1 Set: (at workout pace)
5/4 Calorie Row
2 Lateral Burpee Over Rower

Metcon (8 Rounds for reps)
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower

Modify so that you have :30 of rest b/t sets

4×6-10 Dumbbell Single Arm Strict Press (Build to a heavy 6-10 reps across sets) (each side)
3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)
3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)
*Superset movements as desired

3 sets
30 Second Side Plank (each side)
20 Deadbugs
20 Alternate V-Ups

Ab Burner
EMOM X 6 Minutes
Minute 1: 40 Second Hollow Hold
Minute 2: 40 Seconds Superman Hold