Warm Up
Mobilize hips and squat

30 burpees
30 cal bike
30 walking lunges

Skill
TTB practice
3×6 reps in partners increasing height of your feet
Strength
BACK SQUAT 3S 80-85%
5×3@ 95% of 5RM (Last weeks weight)

Build up to weight first

Metcon
CF.18.07.04
18 minute AMRAP

20 HSPU
40 TTB
60 KBS 24/16
80 DU