Strength-

Front Squats
Every 2:00 x 3
10 Front Squats @40-50%
Then,
3/62.5 3/72.5 3/77.5 3/80×2

Metcon-

30- ALT EMOM
Min 1: 5 Clean and Jerks 155/105
Min 2: 16 GHD Sit Ups
Min 3: 4 Wall Walks
Min 4: 16/12 Cal Bike
Min 5: REST