Lift: Front squat 3rm 15 min to establish
Drop set:3sx3r 1.1/4 squats

Wod: 3rfr
1 min power cleans
25 sit ups
1 min pj
25 sit ups
1 min reverse rack lunges
100 single unders
Rest 90 sec

Core buy out: hanging hallow holds 5sx30 sec