1. "Surfer on Acid"
3 Rounds:
400m Run
21 Burpees

2. Weightlifting
On a running clock:
0-4: Heavy pause front squat
4-8: Heavy Hang Squat Clean
8-10: Heavy Squat Clean

3. Tempo Front Squat
EMOM 10
1 Tempo Front Squat
5 second descent, 1 second pause