For every 3 min do one set of following:

1. 3 min 10 x front squat 50 %

2. 3 min 10 x romanian deadlift (if mobility allows, use a platform) 50 % of deadlift

3. 3 min 8 x front squat 65 %

4. 3 min 8 x romanian deadlift 60 %

5. 3 min 6 x front squat 70 %

6. 3 min 6 x romanian deadlift 65 %

7. 3 min 4 x front squat 75 %

8. 3 min 4 x romanian deadlift 70 %

9. 3 min 2 x front squat 80 %

10. 3 min 2 x romanian deadlift 75 %

(the result is only for the front squat)