A. Pause Front Squat x 2 x 6 sets@80%

B. Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
30 Box Jump@60/50cm
60 STOH@50/35kg
90 Medball Clean@9/6kg

5mins rest
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
24 GHDSU
16 T2B
8 Deadlift@100/70kg
+
When the time is over 1set of Max effort Plank

Score: total reps + Time of Plank in sec. (Example: 123 reps + 60sec = 183)