Tempo Front Squats!

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Tempo Front Squat @ 32X1

*Set 1 – 3 reps @ 65% of 1-RM Front Squat

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

Metcon

“Nitrous”

For time:

1000 Meter Row

50 Thrusters (95/65 lbs)