Buy In: Tabata downdog! Mobilize.
Front Squat 7 sets of 2 reps progressive loading.
Death by Squat Clean ( ~67% bodyweight women, bodyweight men).
In the "Death by" format you perform a single rep the first minute, two reps the second minute, three reps the third minute and so on until you fail to complete the requisite reps within the alloted minute. Enjoy!