Strength
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ across for all sets, as heavy as possible
Workout
Complete as many rounds and reps as possible in 9 minutes of:
30 Alternating Reverse Lunges with Dumbbells (55/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)