Strength: Work up to a 1RM. This should take 8-10 singles. Set-up position needs to be on point.
Metcon: Slow paced metcon today. Front Squats should be light and capable of being done UB for at least the first few rounds. Even though this workout is only 7 minutes I would recommend splitting into manageable sets out of the gate and sustaining that pace for the entire workout.
12 Front Squats (95, 65)
9 C2B Pull-ups
L3: (75, 55) (Regular Pull-ups)
L2: (65, 35) (Bar Pull-ups)
L1: (45, 25) (Ring Rows)