Warm-up: 25 Jumping Jacks then 3rds of:

5 Bent Over Row

3 Front Squat

5 Behind the Neck Strict Press

3 Tempo Back Squat @32X1

Strength:

Tempo Back Squat @32X1 3×65, 2×70, 2×75, 1×80, 1×85% followed by one set of 1 Tempo Back Squat @ 32X1 + 2 Back Squat (no tempo) @ 85%

Workout of the Day:

12-9-6 Dumbbell Thruster & Strict Pull-up

Then,

75 Double-unders

Then,

12-9-6 Dumbbell Front Squat & Strict Handstand Push-ups

Scaled option with hand release push-ups

Rx 35/20 Rx+ 50/35