Part 1:
10 mins
Front Squat
Work up to a heavy 1 Rep.

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*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.

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@85% of Part 1 and with the same pause prescription.

Part 3:
4 rds of Interval work
3 min on, 2 min rest of

10 Wall Balls (20/14)
10 Toes to Bar
10 Burpees
5 Power Cleans (155/105)

remember to pick up where you left off each round.