PART 1:

Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1


PART 2: 

Three rounds for time of:
400 Meter Run
15 Hang Squat Cleans (115/75 lbs)
15 Pull-Ups

-Modify 
Three rounds for time of:
400 Meter Run
20 Goblet Squats (heavy)
10 Strict Pull-Ups