Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 42X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6/3 Strict Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)