Strength/Skill:

3 Tempo Front Squat @ 55% 1 RM Front Squat
3 Tempo Front Squat @ 60% 1 RM Front Squat
3 Tempo Front Squat @ 63% 1 RM Front Squat

*Tempo is 3 second descent, 3 second pause in the bottom.

Metcon: 30m Cap

6 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
5 Shuttles OR 100ft Sled Push (145/125)
10 Toes to ring (OR 10 V Ups)
10 Wall Balls (20/14)
100ft Sandbag Carry (100/70) (OR Farmer’s Carry (2×50/35)