Front squats
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 

15 min. AMRAP

  25  push ups
  50ft. lunge steps w/ db in front rack 50/30
  25/20 cals rowing

Accessory
80 russian KB swings
* Loop a towel around the handle of the KB and hold onto the towel