Pause Front Squat (Strict 3 second hold in the bottom, don't start counting until you are rock bottom!) – based on 1RM Clean
1X3@85%, 3X3@90%, 1X3@85%
then
200M Run
50 Wallballs (20/14)
40 KB swings (53/35)
30 Goblet Squats
20 Alt KB Snatch
200M Run
*Same KB for all movements
**12 Minute Cutoff