Strength/Skill:

1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
*Rest as needed between sets.
**Pause Front Squat is 3 Seconds in the bottom.

Metcon:

4 Sets:
Ski 500m
-Rest 1 minute-
Row 500 meters
-Rest 2 minutes-
Bike Erg 1000 meters
-Rest 3 minutes b/t sets-