For strength, take the bar from the ground for your front squats. You can either power clean and do 5 front squats or receive it in a full clean and count that as your first squat. Alternate those with 5-10 toes-to-bar. These do not need to be unbroken, but if you need to work on stringing, then do so.
The metcon should be treated as a semi-sprint: while you don’t want to go 100% out of the gate, figure out the best pace to get everything done as quickly as possible. That 400m run should be a sprint!


Alternating EMOM for 10 minutes:
A.) 5 front squats, heavy
B.) 5-10 toes-to-bar


For time:
1000m row
30 OHS, 95/65#
400m run