Warmup 

5 min amarp 

5 burpees 

5 goblet squats 

5 kb swings 
Strength ( powerlifting)

In 4 sets 

Establish a 3 rep max front squat

 

Strength ( weightlifting )

10 min 

Find a 1rm squat clean 
WOD 

AMRAP 15 Minutes:

5 Squat Cleans (185/125 lbs)

200 meter run