Squat

Pause front squat 3×5

Conditioning

Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups

Optional Extras

3 super sets
10-12 Tricep push ups – add weight as necessary
15-20 V-ups

Photo courtesy of buffalocreekcrossfit.com