A. Front squat – 3×3 with 3 second pause in the bottom of each rep, then 2×5 (no tempo). All reps should be at 76% of your max (up from last week). Keep that torso upright, and drive up strongly and smoothly from the bottom.
B. For time, with a 20 minute cap:
20 burpees, then:
3 rounds of:
20 push jerks (115/75, or scale to about 60% of your jerk, whichever is less)
20 strict chin-ups (scale to supinated body rows)
20 alternating leg pistols (total) (modify to weighted step-ups)
Then:
20 burpees.