Part 1:
10 mins
Front Squat 1 Rep

Work up to a heavy 1 Rep.

*with a 5 sec pause in the bottom, and a 12 sec pause at the top

Part 2:
15mins
Front Squat 3×3

Use the same weight for each set.

@83% of Part 1 and with the same pause prescription.

Part 3:
For time:
50 Double Unders
30 Pull-ups
30 Overhead Squats (95/65)
30 Pull-ups
50 Double Unders

Time Cap: 15min