5x1+1+1
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 70,80,85,90,90%

*Pause for 2 seconds in the bottom

*After in the hole squat, step back away from safety bars in order to perform the pause front squat

-Rest 3 min between sets-

5x4
Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press @ 43/30k
-Rest 3 min-