A. Weightlifting:
Tempo Front Squat
5×5 @ 32X3 (3 seconds down, 2 second pause at bottom, but active, drive up to top, hold bar in front rack at top 3 seconds), rest 60-90s
 
B. MWOD:
25 banded air squats (small bands in bucket with lax balls)
 
C. WOD:
12 min AMRAP:
5 Power Cleans (75% above)
5 Front Squats
5 Deadlifts
 
D. Post-WOD Recovery:
KB box hamstring/ squat