L1: a) Pause Front Squat~ 4×2

b) 4 Sets, no rest:

KB Goblet Squat x10 (tough)
Situps x15
Burpees x10

L2: a) Front Squat~ 85% x2x2, 90% x2x1

b) 4 Rounds for Time:

10 DB Squat Clean 35/25lbs
15 Burpees

L3: a) Front Squat~ ~ 85% x2x2, 90% x2x1

b) RDL x3x5

c) Airdyne Sprints x6 Sets

10 Sec. @ 100%
Rest 2:30