Strength
concentric front squats
3 sets of 2 reps @85%
looking for speed on all parts of the squat
 
WOD
"Stuffing"
For Time
14:00 time cap
2 rounds
20 HSPU or piked on box or floor 
10 hang power cleans 95/65 75/55  
Rest 2:00
2 rounds 
20 hand release push ups or incline push ups
10 hang power cleans 95/65 75/55