Warm up -

20 squats (air)
200m run
30 squats (air)
400 m run
40 squats (air)
800 m run

Workout -

10 front squats AHAP
10 assisted pistols (ea. leg)
rest 1-3 min. 

8 front squats AHAP
8 assisted pistols (ea. leg)
rest 1-3 min.

6 front squats AHAP
6 assisted pistols (ea. leg)
rest 3-5 min.

4 front squats AHAP
4 assisted pistols (ea. leg)
rest 3-5 min.

2 front squats AHAP
2 assisted pistols (ea. leg)
rest 3-5 min.

burnout front squats (use 50% of weight used on 2 rep set)

Post weights used to comments.

Daily extras - 500 rope jumps before and after the workout.

Workout Notes: 

We prefer the front squat. It is the most versatile of squat training techniques. It's why you see this one come up most often.

You could make an argument for the back squat being best for leg development, but leg development isn't all we go for in a squat.

By holding a bar high (on the shoulders), just forward of your center of gravity (COG), front squats ask for more of your shoulders, core and posterior chain.  It also simulates how you do weighted squats in nature. I don't know about you, but I can't remember the last time I had to lift something (cooler, tree branch, power rake - couple of minutes ago) using a back squatting technique.  Almost always, in daily life, I use more of a front squatting technique. Seems like a good idea to train for the FS, no?