Buy in: Tabata Downdog progression. Captain Morgan, Spiderman lunge, Couch Stretch. Progressively load your barbell to prepare for the workout.
Front Squats 3 sets of 5 reps@80-85% (straight sets).
In 12 minutes complete as many rounds and reps as possible of:
5 Squat Cleans 75/135
15 Wall Balls