Strength/Skill:

1 Pause Front Squat + 1 ¼ Front Squat @ 60-63% 1 RM Front Squat
1 Pause Front Squat + 1 ¼ Front Squat @ 65-68% 1 RM Front Squat
1 Pause Front Squat + 1 ¼ Front Squat @ 70-73% 1 RM Front Squat
1 Pause Front Squat + 1 ¼ Front Squat @ 75-80% 1 RM Front Squat

*Pause Front Squat: Pause for 2 seconds in the recieve.

Metcon:

4 sets @ consistent effort
In a 2-minute window
250m Ski (OR Row)
Max Shuttle Runs in the time remaining (50ft)

-rest 2 minutes-

In a 2-minute window
10 Shuttle Runs (50ft)
Max meter Ski (OR Row) in the time remaining

-rest 2 minutes b/t sets-

*Every 25m of ski = 1 rep