Mobilize, then:
A:
every 3 for 15 minutes
Front Squat
1) 5 reps @65%
2) 5 reps @70%
3) 4 reps @75%
4) 3 reps @ 80%
5) 3 reps @80-83%
B:
For time:
21-15-9-6 double dumbbell front squats 50/35
4-3-2-1 rope climbs
rest 2 minutes:
15-12-9
T2B
dumbbell burpee deadlifts
rest 2 minutes:
12-9-6-3
Lateral burpees over dumbbell
double dumbbell hang power clean and jerk