Strength:

Front Squat

5-60%, 5-65%, 3-70%, 3-75%, 3-80%, 1-85%, 1-90%, 1-95%, 1-100+%

Metcon:

9 Pull-ups

9 Front Squats (65/95)

200 meter run backwards

15 Pull-ups

15 Front Squats 

200 meter run backwards

21 pull-ups

21 Front Squats

200 meter run backwards