Strength/Skill:

1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat

Metcon:

7 Sets
400m Run with Decreasing Rest

After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest

Machine Options:
Row – 500m
Bike Erg – 1000m
Air Bike – 30 Calories