Strength/Skill:

3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat
3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat

*Flow: Start standing with bar in front rack at :10, :20 and :30 perform 1 Front Squat.

Metcon:

AMRAP 10 Minutes @ 70% effort
5 Burpee Ring Muscle Ups
25 Crossover Singles
50ft Kettlebell Goblet Lunge (70/53)

-Rest 5 minutes-

AMRAP 10 Minutes @ 70% effort
15/12 Calorie Ski
15ft Handstand Walk
15 Kettlebell Swings (70/53)
15ft Handstand Walk