Part 1:
Front Squat
5RM
4 x 5 @ 90% of 5RM
(2-3mins rest for sets @ 90%)
Part 2:
4 Rounds:
45 sec wall balls (20/14)
15 sec rest
45 sec toes to bar
15 sec rest
45 sec hip extension
15 sec rest
Score is total reps