Front Squat 5-5-4-4-3-3
2 sets @55% and 5 reps
2 sets @65% and 4 reps
2 sets @75% and 3 reps

Accessory Work
3 sets
10 tempo romanian deadlifts @60/40kg (use/stand on 20kg plate as raiser so barbell wont touch to ground)
10+10 kb side bents @16/24kg (controlled)
10-15 banded wide grip strict pull ups
rest 2-3 min