Take the front squats out of the rack and keep those elbows high to maintain a good rack position. For the metcon, cleans must be a full squat each time, HSPU’s may be kipping or strict, and box jump overs do NOT need full hip extension on top of the box. (jump on the box and jump down on the other side)

Strength

Take 20 minutes to find a 2RM Front Squat

Conditioning

AMRAP in 10 minutes:
3 cleans, (185/125#)
6 HSPU
9 box jump overs, (24/20″)