Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

Four sets for max reps of:
45 seconds of Alternating Reverse Back Rack Lunges 135/95 (185/125)
Rest 45 seconds
45 seconds of Strict Pull-Ups
Rest 45 seconds

*Pick a challenging weight for the lunges.