Strength:
work up to a heavy set of 5 front squats
Conditioning:
Rx
Amrap 12 min of:
8 front squats, 135/95
45 double unders
Intermediate
Amrap in 12 min of:
8 front squats
50 single unders
Beginner
Amrap in 12 min of:
5 front squats
35 single unders
Post loads and rounds plus extra reps to comments.