Strength 

7 Minute EMOM

3 Front Squat

*Start around 65% and work up to 80-85% of 1RM

Front Squat over the course of the 7 sets.

Metcon 

6 Sets

10/8 Calorie Echo Bike

10 Kettlebell Front Squats (2×53/35)

10 Toes to Bar

-rest 1 minute between sets-