Part 1:
15 mins
Paused Front Squats
3 count pause in bottom: 5 X 3 @ 70%
Based on 1RM Front Squat
Rest 90 sec.

Part 2:
21-18-15-12-9-6-3 reps for time:
Sumo Deadlift High-pull (115/75)
Wall Balls (20/14)