Front squat:
1 max rep set @ 40% of 1RM
With designated weight, perform as many reps as possible while maintaining excellent position and full range of motion. Rest as needed in the top position with bar in place. Bar on the floor, in the rack, or off the shoulder ends the set.
Rest as needed, then:
5- 5- 5- 5- 5 @ 75- 80% of 1RM
Rest as needed between sets. Weight stays the same throughout (denoted by dashes).
And then:
4 minutes jumprope
3 minutes kettlebell swing (45lb. W, 65lb. M)
2 minutes walking lunge
1 minute box jump @ 20″ W, 24″ M
Count and note total combined reps, and have your eye on areas to make progress next time.