Strength/Skill:

4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6.5/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE
4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE

Metcon: “Barbara” 5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-