Strength
Every 90 seconds for 12 rounds
Odd Minutes: 12 Front Squats (from ground)
Even Minutes: 5 Front Squats (from ground)

Fx: First weight: 75/55, Second weight: 145/105 (add 35/25 plates)
P: First weight: 115/75, Second weight: 185/125 (Add 35/25 plates)
O: First weight: 135/95, Second weight: 225/145 (Add 45/25 plates)

Home Strength
Same structure
Odd: Lighter DBs for 12
Even: Heavier DBs for 6

MetCon
30-20-10
Bar Facing Burpees
Hang Squat Clean

Time Cap: 10 minutes

Fx: 75/55
P/O: 95/65

Home MetCon
Same with DBs