A. Deadlift – 5×5 @ 65% with a tempo of 51X1 (5 seconds down, 1 second at the bottom, eXplode up, 1 second at the top).
B. Every minute on the minute for 12 rounds:
Minute 1: 4 front squats (135/95 lbs, or 50% of your max front squat, whichever is less) + 6 bar hop burpees
Minute 2: 6 box jumps (24/20″) + 4-12 push-ups (or scale up to clapping push-ups).