120731 Back Squat; Front Squat, DB Swings & 400m Run

Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
10 squats
10 push-ups

Strength:
EMOM for 7 minutes:
2 Back Squats @ 90% of 3RM
#240 x 2 x 7

Metcon:
3 rounds for time of:
7 Front Squats 185/120# (155#)
21 KB Swings 32/24kg (70# DB)
Run 400m
Time: 16:00

MFS:
1/2/6