Strength
CF power
Stopper front squat
2sec stop at the bottom
1 x 3 @ 75%
1 x 3 @ 80%
2 x 3 @ 85%

CF varied
Push press
3 x 5 (AHAP)

MetCon
12 min AMRAP of:
20 DU
5 strict hspu
5 + 5 pistol squats