Front squatSet 1-50% of 6rm/10

Set 2-75% of 6rm/6

Set 3-Max Reps of 6rm

Set 4-Max Reps at Adjusted weight dependent on reps in set 3 

Then

5 rounds for time
  3 kb thrusters 
  50m prowler push (empty sled)
  10 ground to should dball/sandbag (80/50#)