Front Squats then 3 x five minute AMRAPs

5 rounds

• 5 x Front Squat

Then AMRAP in 5 minutes

• 5 x Dumbbell Thrusters @ 16kg per hand
  
• 5 x Strict Pullups

Rest 1 minute then AMRAP in 5 minutes of

• 5 x Dumbbell Snatch Left @ 21kg
  
• 5 x Dumbbell Snatch Right @ 21kg
  
• 5 x Dumbbell Step Up (used my normal bench)
  

Rest 1 minute then AMRAP in 5 minutes

• 5 x Single Arm Dumbbell Squat Clean Left @ 16kg
  
• 5 x Single Arm Dumbbell Squat Clean Right @16kg
  
• 5 x Strict Toes to Bar

Results:  Front Squats 95-115-130-140-150lbs.  Metcon – first set 5 rounds plus 6 reps, second set 3 rounds plus 10 reps, last set 4 rounds plus 10 reps.