Strength- 

Pause Front Squat + Front Squat

7 Sets (New set every 1:30)

1 Pause Front Squat + 1 Front Squat

*Start around 65% and work up to 80-85% of 1 RM

Front Squat over the course of the 7 sets.

*3 sec pause at the bottom

Metcon- 

3 Sets

12-9-6

Squat Clean (115/80)

9-6-3

Strict Handstand Push Ups/ double HR Pushups

-rest 3 minutes between sets-