Segment 1:
EMOM 5 minutes:
1 Pausing Front Squat

Segment 2:
EMOM 5 minutes:
1 Front Squat

Segment 3:
AMRAP 8 minutes:
10 Toes to Bar (S1: KTE S2: Hang Knee Raise)
12 Box Jumps (Rx: 24 /20 S1: 20/16 S2: 16/12)

Rest 4 minutes

AMRAP 8 minutes:
Wall Balls (Rx: 20/14 S1: 14/10 S2: 10/6)
*15 Abmat situps after each break