Warm Up:
4 Rounds
50 SU
8 Tempo Air squats
8 Thrusters w/pause @ bottom
*Thrusters w/ empty bar
Conditioning: 
3 Rounds
20/14 Cal Row
R1 - 40 Air squats
R2 - 20 Front Squats 135/95
R3 - 10 Thrusters 135/95
Strength:
Front Squats
4x3 32X1 Tempo
Build to moderate weight only