Part 1:
3 Sets
1 (5 second) Pause Front Squat + 1 Front Squat
*Each set should be no less than 70% of 1 rep max Front Squat
3 Sets
1 (3 second) Pause Front Squat + 2 Front Squats
*Each set should be no less than 80% of 1 rep max Front Squat
Part 2:
2 x 3 (80+%)
2 x 2 (90+%)
2 x 1 (95+%)
Back Squat
Part 3:
5 Sets
Max Effort L-Sit or L-Hold
*After each fail, complete 5 Barbell Rollouts
*Rest 1-2 Minutes between sets