Strength/Skill:

1 Pause Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat

*Rest as needed between sets
**3 Second pause in the bottom.

Metcon:

5 Rounds For Time
400m Run
15 Overhead Squats (95/65)