Strength
Squat complex :
1 Front squat with 3 sec pause at the bottom 1 Front squat with a double bounce 1 front squat Into5 Back squat 
( start at about 60% of 1RM front squat ) 
x 5 sets 
Conditioning
12 Min AMRAP 
3 Burpee jumping pull up 6 Front squat 70/509 box jump over 12 Deadlift 

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