Tempo Back Squats!

Weightlifting

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

Tempo Back Squat x 3 reps @ 31X1

Start your first set at approximately 60-65% of your 1-RM Back Squat and try to build each set until you find today’s heavy triple at this prescribed tempo.

Metcon

Three rounds for time of:

400 Meter Row 

30 Cossack Squats (RX+ Pistols)

20 Pull-Ups