Strength/Skill:

2 Front Squat @ 70% 1 RM Front Squat
2 Front Squat @ 75% 1 RM Front Squat
2 Front Squat @ 80% 1 RM Front Squat
2 Front Squat @ 85% 1 RM Front Squat
2 Front Squat @ 88-90% 1 RM Front Squat

Metcon:

2 Sets:
Every 2 minutes
At 0:00
45 Crossover Single Unders
15/12 Calorie Ski (OR Row)

At 2:00
15/12 Calorie Ski (OR Row)
45 Crossover Single Unders

At 4:00
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)

At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Air Bike