Skill:
Warm-up then Mobilize for Squats

Strength:
Week 3 of 9 Front Squats
Part A:
With a 15-minute running clock find a HEAVY Pause Front Squat (7 sec in bottom/15 in Front Rack position)
then,

Part B:
With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above

Metcon:
Against 8-minutes..
800m Run
then,
Asceding Ladder: Burpee + T2B
Ex.) 1-1, 2-2, 3-3, etc.

L1: 800m Run, T2B (Increments of 2)
L2: 800m Run, T2B, Increments of 1
L3: 600m Run, K2E, Increments of 1
L4: 400m Run, Ab-Mat Situps, Increments of 1