Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 5 reps (pause two seconds at the bottom of squat)
Against a 4-minute running clock, perform as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Toes to Bar
30 Jumping Air Squats
Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.