A) Pause front squat 4 x 3
From the floor, go for a heavy set
New set every 3min, start with about 60% of 1rm front squat

B) For time:
12 - 9 - 6 front squat 90/60
21 - 15 - 9 toes to bar / heels over hips

Workout weight should be quite heavy, about 65-70% of 1rm

Time cap: 7min