Take 20 minutes to find a new max front squat. Take it out of the rack and keep those elbows up! The metcon consists of 3 Tabatas. Each will be scored separately for total reps. Rest for 1 minute after each movement.

Strength

1RM Front Squat

Conditioning

Tabata:
Box jumps, 24/20″
rest 1 minute
Sit-ups
rest 1 minute
Wall balls, 20/14#