Front Squat 10 sets of 3 reps, working up each set.
Aim for at least 80% of your one rep max by the last set.
Then -
Set the clock for 7 minutes counting DOWN
With a PARTNER or TEAMS of 3 SYNCHRONIZED -
When the buzzer goes, you have -
One minute max situps
rest one minute
One minute max push-ups
one minute rest
One minute max T2B (or K290)
one minute rest
One minute max air squats