A. 5 sets of 10 front squats
Work heavier with each set. The last couple of sets should be at or near failure.
B. 4 rounds for time of:
20 wall balls @20/14
20 pull-ups
20 burpees
Get into a steady pace with this workout, and do your best to stick to that pace, avoiding long rest periods.
C. Mobilize your quads with some quad smashing.
