Front squat:
5 x 5 @ 75% of 1RM
Rest between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then, 5 rounds of:
2 Sled drag (20yd. each @ 3/4 BW)
10 Ab wheel roll-out (Or, if needed, 15 perfect V-up)
:20 sec. rest
”Drag” = forward, and “Pull” = backward. Hammer position, challenge pace, and standardize breathing. As soon as position breaks in ab wheel roll-out, adjust to V-up.
And then, 10 high-quality rounds of:
5 Push-up/ Ring push-up (Scale to ability)
5 Straight/ Vertical jump (As high as possible in each rep)
3-5 Breaths rest (Use only as needed- 5 rounds max)
Mechanics and range of motion do not change in push-up, even as fatigue sets. “Scale to ability” means both increasing difficulty as is wp-contentropriate, and also having the sense to reel it back in.