Buy in: 8 reps Birddog, Side-lying bridge, Hip thrusts on bench. Spiderman lunge, pigeon, calf/ankle stretch. Mobilize.
Front Squat: 5,3,3,1,1,1,1,1 Progressive loading
then Every Minute on the Minute for 16 minutes-
Odd minute- 2 reps Hang Squat Clean@ roughly 75% of your heaviest front squat
Even minute-8 reps Toes to Bar
Finisher: 150 Double Unders for time