Weightlifting

Back Squat 

* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

Metcon

For time:
800 Meter Run
50 Double Kettlebell Front Squats (32/16 kg)
50 Toes to Bar