Part 1:
4 Sets
1 Pause Front Squat + 1 Front Squat (start @40-50%)
*5 second Pause
4 Sets
1 Pause Front Squat + 1 Front Squat (start @50-60%)
*3 Second Pause
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The percentages are conservative.
Part 2:
4 x 3
3 x 2
3 x 1
Back Squat
*Go Heavy. Record highest set at each rep set.
Part 3:
Compile 2 Minutes in an L-Sit or L-Hold
Compile 3 Minutes in a Plank Hold