A)
Front squat
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
6 @ 75%

*the goal for these squats are
to be as fast and explosive out
of the bottom, take your time going down

B)
Every 2 minutes for 12 minutes
power clean + squat clean

C)
3 rounds for times:
30 wall balls (30/20)
20 burpees to 6″ target
10 muscle ups
rest 4 minutes between sets

D)
complete 1 round every 6 minutes
21 minutes (4 sets)
300m/250m row
15 dead lifts (205/145)
10 burpee chest to bar pull ups

*dead lifts must be unbroken