Strength
Front Squats
12 mins to build and complete 3 x 3 front squat with a 3 second tempo on the way down and 2 second hold in the bottom.
Then E2MOM complete 5 reps using the same weight, without the tempo or pause for 4 rounds (8 mins).
Workout
3 rounds for time with 10 minute time cap
8 hang power cleans (135/95#)
8 push jerks (135/95#)
16 pull-ups