Lift: Pause squat + Squat
(1+5)x3s work to Max (70-80%)
Drop to 90% 1sxME REPS

Wod: Primer Wod
10 min amrap
100 m run
Dumbbell complex x3(burpee + Dl + pc + pp)50/35
Pull-ups x 10

After 7+ min to establish HS Power clean

Core buy out:
Jack knifes x 100/50