Tempo Front Squats!

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Tempo Front Squat @ 32X1

*Set 1 – 3 reps @ 70% of 1-RM Front Squat

*Set 2 – 2 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:

1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%

Metcon

Complete rounds of 21, 15 and 9 calories/reps for time of:

Rowing (for calories)

Back Squat (135/95 lbs)