Strength/Skill
Back Squat 
E2mins. x 5
Set 1 – 10 Reps @ 50%
Set 2 – 8 Reps @ 60%
Set 3 – 6 Reps @ 70%
Set 4 – 4 Rep @ 80%%
Set 5 – 2 Rep @90%  
Metcon
4 RFT:
200m run
15 Box Jumps
9 Front Squat 70/50