Skill/Strength:
Every 2 min for 4 Rounds
Front Squat 1×7 at 60% 1RM
Front Squat 1×5 at 65% 1RM
Front Squat 1×3 at 70% 1RM
Front Squat 1×3 at 75% 1RM

Metcon:
For time
15 Burpee Bar Muscle ups
21/15 Row Calories
12 Burpee Bar Muscle ups
21/15 Row Calories
9 Burpee Bar Muscle ups
21/15 Row Calories
-15 min cap
-If scaling BBMU to box jumping, you can do all of your burpees first, then all of your BMU

Mandatory Mobility:
3 min lat smash per side
3 min quad smash per side

Optional Additional/Alternative Work:
5 Rounds for quality
3 Sandbag Cleans 150/100lbs
5 Sandbag Squats
7 Glute Ham Raises