Front Squats!

Weightlifting

Front Squat
* Set 1 – 50% x 5 reps
* Set 2 – 75% x 3 reps
* Set 3 – 85% x 1 rep
* Set 4 – 90-95% x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 2-3 minutes between sets and work on mobility to prepare for Part B.

Metcon

Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4 minutes between sets