Strength/Skill:

10 Front Squat @ 55% (as fast as possible) – think of this as an explosive drill with the speed element

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65%-70% 1RM Front Squat

-Then-

10 Front Squat @ 55% (as fast as possible) – think of this as an explosive drill with the speed element

Metcon:

6 sets (1 set every 6 minutes)
200m Run
-into-
3 rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
-into-
200m Run