Part 1:
10mins
Front Squat 1 Rep
Work up to a heavy 1 Rep.
*with a 7 sec pause in the bottom, and a 15 sec pause at the top

Part 2:
15 mins
Front Squat 3×3
Use the same weight for each set.
Rest as needed between sets.
@83% of Part 1 and with the same pause prescription.

Part 3:
3 Rounds for time:
21 Wall Balls (20/14)
15 Pull ups
9 Clean and Jerks (115/75)