Front Squat 5×3

Front Squat for load:
#1: 3 reps @ 85%
#2: 3 reps @ 85%
#3: 3 reps @ 85%
#4: 3 reps @ 85%
#5: 3 reps @ 85%

METCON

8 min AMRAP:
EMOM 15 Power Jumps
*ME push ups remainder of minute

Scaled
8 min AMRAP:
EMOM 10 double unders (PJ: 2-1)
*ME push ups remainder of minute

RX
8 min AMRAP:
EMOM 15 double unders
*ME push ups remainder of minute

*Score is total push ups

Accessory

Choose weights for quality:
5×15 shoulder flys
then,
5×10 heavy strict DB shoulder press