Warm up
Group Dynamic Warm Up- 2 Rounds
Air Squats
Hip Circles
Duck Walk
Arm Up/Downs
Across Body Swings

Strength-take 3 or 4 sets to build to your working weight of 80 percent, practice the timing of the tempo.
Tempo Front Squat 5 sets of 2
3 Seconds Down
3 Second Held in the Bottom
Drive up fast
80% of 1RM

Wod-Light and fast, keep moving the whole time, legs and shoulders should be burning. Same bar for all 3 movements.
12 Min AMRAP
4 Push Press
8 Sumo Deadlift High Pull
12 Front Squats (RX 75/55 INT 65/45 55/35)