Strength/Skill:

3 In the hole Front Squat @ 60% 1 RM Front Squat
3 In the hole Front Squat @ 63% 1 RM Front Squat
3 In the hole Front Squat @ 65% 1 RM Front Squat
3 In the hole Front Squat @ 70% 1 RM Front Squat

Metcon:

6 Sets
3 Burpee Bar Muscle Ups
12 Shuttle Runs (50ft)
3 Burpee Bar Muscle Ups
-rest 1:1 b/t sets-