Strength/Skill:

3 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause.

Metcon: 3 Rounds
1000m run
10 Ring Muscle Ups
100 squats
*Wear a 20/14# vest