PART 1: 

Four sets of:
2 Tempo Front Squats @42X1 + 4 Front Squats
Rest 2-3 minutes
Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.


PART 2:

“MARY”
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Handstand Push-Ups
10 Alternating Pistols (Single-Leg Squats)
15 Pull-Ups

-Modify 
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
9 Strict Pull-Ups
12 Alternating Pistols (Single-Leg Squats) or Cossack Squats with Goblet Hold