Strength/Skill:

1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat

Metcon:

3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
4 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatch (50/35)
12 Calorie Row
-rest 3 minutes b/t sets-