Was planning on a heavy Front Squat and MetCon workout but ended up having to modify the plan a bit for lighter weight and a different order.

Lower Body Workout

Goblet Squat 3 sets of 10 (50, 60, 80lb DB)

Single Leg Stand Up Jumps from Bench 5-5-3-3-1-1
– using one leg from a seated position, stand up right into a jump, landing on same leg
– I did a set jumping up onto another bench and the next 5 sets I jumped over a bench

Front Squat 5-5-5-5-5
155 all sets. Cleaned weight to catch position, then performed front squats

MetCon #9
4 rounds for time
10 Decline pushups (feet elevated 18″)
10 Body Rows (feet elevated 18″)
15 second incline treadmill run (12 mph, 15 degree incline)
Time: 4:45