Buy in:20 reps kettlebell swing(light), wall balls, push ups, toes to bar, sit-ups, hammer curls, calories. Mobilize. Progressively load your bar to prepare for the front squats in the workout.
For 20 minutes
Every minute on odd minutes:5 front squats 70-80% (straight sets)
Every minute on even minutes:60 meters farmers carry (dumbbell or kb of matching weight in each hand)