1)  Front Squat: 5 x 3. Hold bottom of each squat 3 seconds, then explode out of hole. 

2) 12 minutes: build to a heavy 1-rep clean and jerk.

4) 7 minute amrap:
1 front squat 135/85
1 hang clean 135/85
1 push press 135/85
2 front squat
2 hang cleans
2 push presses
3,3,3
4,4,4
5,5,5…..etc.