A. Strength
Every 5 min for 15 min
3 tempo front squats 32×1
30 sec rest
5 back squats
30 x banded pull aparts

These should be tough but stick to the tempo on front squats. Move fast on back squats

B. For time
20 x dumbbell snatch alt
15 x dumbbel squats
10 x burpees over
15 x dumbbell squats
20 x dumbbell snatch alt

3 min rest and repeat one more time (this is sprint so no pacing)