Front Squat
75-80% x 4 x 4 sets; rest 3 min between efforts
This should be heavy. If you don’t know your max and you are going by feel make sure your last rep is really tough
20 wall balls
40 dubs
rest :30 sec after each round

Weight choices and modifications:
Wall balls – 20/14, 14/10 or you may just squat holding the ball
Dubs – 20 single doubles or :30 sec of dub practice or 60 singles