Strength/Skill:

30 Front Squats @75/55lb
20 Front Squats @115/85lb
10 Front Squats @155/105lb
*Rest 2 minutes between sets.
**Weight is what is prescribed for male/female.

then

Work up to a single at 85-88%

Metcon:

5 Sets
AMRAP 3 minutes
30/24 Calorie Echo Bike
Max Calorie Ski
-rest 3 minutes between sets-