Warm up:
Cardio
Mobility
Barbell warm up
 

WOD: 5x4 min AMRAPs w/ 2 mins rest between
Rx:
AMRAP #1
15 Front Squats (95/65)
15 Burpees over bar
AMRAP #2
12 Front Squats (135/95)
12 Burpees over bar
AMRAP #3
9 Front Squats (155/105)
9 Burpees over bar
AMRAP #4
6 Front Squats (185/135)
6 Burpees over bar
AMRAP #5
3 Front Squats (205/145)
3 Burpees over bar
Scaled:
Front Squats 30%, 40%, 50%, 60%, 70% of 1RM
Burpees
Sport:
Front Squats (135/95), (155/105), (185/135), (205/145), (225/155)
Bar facing burpees

Mobility:

Banded Samson

Wall Glute

Pec Band