Work up to three heavy sets of three front squats from the rack. If you’re feeling good (no sore backs from 16.4??) then go for a max.
The metcon is a series of three Tabatas: thrusters, push-ups, and sit-ups. This is eight rounds of twenty seconds work, ten seconds rest. Count total reps across all eight sets. Each movement will be scored separately (i.e. you’ll have a thrusters score, push-up score, and sit-up score.)
3, 3, 3
rest 1 minute between Tabatas