Start with 3 x 3 pause front Squat then 3 x 5 standard front squat. Start 5Lbs heavier than last week and aim to build up on all sets. If you didn't do this last week start at 70-75% and build.
12 Minute AMRAP
10 Lateral burpees over the bar
Level 3- 245/165
Level 2- 185/125
Level 1- A weight that allows for at least 5 rounds of unbroken deadlifts.