Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

Metcon

Three rounds for time of:

400 Meter Run

15 Hang Squat Cleans (115/75 lbs)

15 Pull-Ups