Strength/Skill:

3 Front Squat @ 68% 1 RM Front Squat
3 Front Squat @ 73% 1 RM Front Squat
3 Front Squat @ 78% 1 RM Front Squat
3 Front Squat @ 83% 1 RM Front Squat
3 Front Squat @ 83-85% 1 RM Front Squat

Metcon:

2 Sets:
2 Rounds
1 Minute Calorie Bike Erg (OR Airbike)
1 Minute Burpee Box Jump Over (24/20)

-Rest 2 minutes-

2 Rounds
1 Minute Calorie Ski (OR Row)
1 Minute Shuttle Run (50ft)

-Rest 2 minutes between sets-