Strength/Skill:

3 Front Squats (every 10 seconds, perform 1 squat) @ 70-75% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 75-78% 1 RM Front Squat

Metcon:

3 Rounds
27 Air Squats
21 GHD Sit Ups
15 Deficit Push Ups (4/2 inches) (OR Ring)
-rest 3 minutes-
3 Rounds
27 Air Squats
21 Toes to bar
15 Ring Dips