Strength/Skill:

1 x 3 position Pause Back Squat @ 65-70%
1 x 3 position Pause Back Squat @ 70-75%
1 x 3 position Pause Back Squat @ 75-80%
1 x 3 position Pause Back Squat @ 75-80%
1 x 3 position Pause Back Squat @ 75-80+%

Metcon:

3 sets:
2 Rounds
10 Deadlifts (225/155)
10 Calorie Bike Erg
10 Burpee Box Jump Overs (24/20)
10 Calorie Bike Erg
-rest 1:1 b/t sets-