1 1/4 Front Squat - 1x5@55%, 1x5@65%, 2x5@75% of your 1RM front squat
Overhead Lunges - 1x8@40%, 1x8@50%, 2x8@60% of your 1RM overhead squat
3 Rope Climbs
For 8 Min,
Place the weight at opposite ends of gym, Sprint from station to station of:
15 Kb Swing,
7 DB G20.
At 8 Min, take away all weight,
For remaining 2 min, finish with 2 Burpee at each end of box.