Strength/Skill:
Front Squats/Back Squats 4/8 @ 75% x 4
(complete 4 front squats immediately into 8 back squats)
Metcon:
1000 Meter Row/1.2 Bike/800 Meter Run
then,
4 Rounds for Time of:
12 Knees To Elbows
12 Walking Lunges 2 x KB or DB (45/25)