Strength/Skill:

3 Pause Front Squats @ 60% 1 RM Front Squat
3 Pause Front Squats @ 63% 1 RM Front Squat
3 Pause Front Squats @ 65% 1 RM Front Squat

*Pause of 3 seconds in the bottom of the squat.

Metcon:

3 sets (1 set every 12 minutes)
9-15-21-27
Calorie Ski (OR Row)
*200m Run after each

*Set 1: at 80% pacing
*Set 2: at 90% pacing
*Set 3: at 80% pacing
**leave enough in the tank you could go 1 more