Four sets of:
Pause Front Squats x 6 reps (2 second pause)
Rest 3 minutes

All four sets should be heavy, working sets.

Then Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips