Lift: front squat 5rm (15min cap)
Drop set 3sx3r pause front squat 80-90%

Wod: 3rfr {15 sec sec transition time}
1 min rope climbs -Or- C2B pull-ups
1 min single arm Dumbbell thruster (alt) 50/35
1 min kettle bell pull throughs (55/35)
Rest 1 min

Core buy out:
Single leg Romanian deadlift
3sx20r each leg