Buy in: 400 meter 1-arm dumbbell or kb farmer's carry. Switch hands as needed. Tabata Downdog progression.
Front Squat: 3 sets of 5@ your set of 4 weight from last week.
then in 10 minutes complete as many rounds as possible of:
5 chest to bar pullups
10 walking lunges (no external loading)
15 Jumping squats
10 walking lunges