A.
tempo pause front squat (32X1) 3 sets of 1 rep
B.
2 sets of max reps front squat with no tempo at 85-90% of heaviest tempo/pause single of the day
C.
EMOM for 10 mins:
odd mins: 12 front rack lunge steps (135/95)
even mins: max cal row
score = total cals rowed