Strength-

Front Squat
2/80 x 5

Rest 2:00 b/t

Pause Front Squat
3/60 x 3 (pause 4sec in bottom)

Metcon-

For Time
21-18-15-12
Front Squats 155/95 (from the ground)
7-6-5-4
Bar MU / add I rep C2B / add 2reps for PU