Have you registered for the CrossFit Resonate ‘Festival of Strength’ yet?
Details here – get on it.

Part A.
Front Squat 5×3

Part B.
Against a 5 minute clock:
Run 400m
15 Lateral Burpees Over-bar
Max effort Front Squats at 50% Part A.

Rest 2 minutes. Repeat for 3 cycles.

Post loads and total reps to comments.