Tomorrow we will be testing our 1rm Front Squats. If you are looking to get your highest desired front squat it would be best to stick to a true 85-90% effort. To confirm, this is a slightly uncomfortable pace and is in no way conversational.
Metcon (4 Rounds for reps)
@ 85-90% effort
:40 Airbike for cals
:40 rest
:40 Reverse bear crawl (every 10ft = 1 rep)
:40 rest
:40 ski erg
:40 rest
:40 Burpee toe to bar
:40 rest

Adv = handstand walk

rest 5 min
Metcon (No Measure)
3 sets flow
30 Russian twists w/ leg elevated
50 ft lizard crawl
200m jog