Strength/Skill:

5 Full Grip Front Squats @ 68% 1 RM Front Squat
5 Full Grip Front Squats @ 73% 1 RM Front Squat
4 Full Grip Front Squats @ 75% 1 RM Front Squat
4 Full Grip Front Squats @ 78-80% 1 RM Front Squat
3 Full Grip Front Squats @ 80-83% 1 RM Front Squat

Metcon:

2 Sets
2 Rounds
20/16 Calorie Assault Bike
20 Toes to Bar (unbroken)
100ft Sandbag Bear Hug Carry (150/100)
10 Bar Muscle Ups (unbroken)
-rest 2 minutes b/t set-