Part 1:
2×5 (70-80%)
2×3 (80-90%)
2×1 (90-100%)
Front Squat
Part 2:
For Time
50 Front Rack Lunges (135/95)
From 0:00-4:00, 15 Air Squats EMOM
From 5:00-9:00, 10 Air Squats EMOM
From 10:00 – 14:00, 5 Air Squats EMOM
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Add weight to every set of front squats, with the bigger jump being between the sets where you go down in reps. Show urgency but proper depth on your air squats, and get on that barbell right away. One set of lunges should be the thought each round, with a goal of 6+ reps at least.