Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for front squat
4x3-5 (increasing weights)

Workout

A) Front squat
5x4 @77%+
Rest 3min
Start with 77% 1RM and work up in sets if feeling good or stay with the same weight.

B) 3 rounds
6-8 strict chest to bar chin-up
8-8 double DB press
2min rest

C) 3 rounds for quality
30-60s wall sit hold
10-15 seated DB press
10-15 DB lateral raises