Strength/Skill:

5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65+% 1 RM Front Squat
*:20 Hold in a 4in quarter squat after last repetition on each set.

Metcon:

2 Rounds through the following:

AMRAP 3 Minutes
500/400m Ski
Max Bar Muscle Ups

-rest 1 Minute-

AMRAP 3 Minutes
35/28 Calorie Assault Bike (OR 28/22 Calorie Echo Bike)
Max Burpee Box Jump Over (24/20)

-rest 1 Minute-

AMRAP 3 Minutes
500/400m Row
Max Pistols

-rest 1 Minute-

AMRAP 3 Minutes
1000/800m Bike Erg
Max Handstand Push Ups
-rest 1 Minute-