A. Front squat – work up to a heavy set of 5.
B. At 50% of part A weight, do 3×5 pause front squats (5 sec pause at the bottom). Make these as perfect as possible – rock bottom, elbows up, torso upright, knees out.
C. For time, four rounds of:
1 lap sled pull (facing sled)
1 lap sled pull (facing away from sled)
10 ring push-ups
10 strict toes-to-bar.