5 x 5 x 5 x 5 x 5 x 5 Tempo Front Squats at 50% of your 1 rep max.
Slow descent
Three to four second pause at the bottom
Explode back up the top
Then
For time -
(10 minute cap, you'll need to hustle or scale)
45 wallballs
35 hang power cleans
25 push-jerks
15 overhead squats
20/14 wallballs
115/75 bar
95/65 masters