"And above all things have fervent charity among yourselves: for charity shall cover the multitude of sins."
1 Peter 4:8
Work up to 2RM Back squat
Perform 1x back squat at 2RM load, every minute on the minute for 10 minutes.
Every thirty seconds for 10 minutes, perform 1x squat clean. Use a load that is 50 pounds lighter than your 1RM front squat.
30x Strict HSPU's on parallettes
Tabata alternating battle ropes