Strength/Skill:

3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat

*Tempo is 3 seconds down with a 2 second pause at the bottom of the rep.

Metcon:

5 Sets
15 Double Dumbbell Deadlifts (2×70/50)
100ft Farmer Carry (2×70/50)
10 Double Dumbbell Step Back Lunges (2×70/50)
100ft Farmer Carry (2×70/50)
-rest 1:1 between sets-