If you are not completing the additional Met-Con below, end your Wendler Front squat with 2×20 @ 50%.
Met-Con
3 Rounds
10 Thrusters (95/65)
10 Cal Row
10 T2B
Rest 5 Minutes
Not For Time Complete:
Either 20 Strict Pull Ups or
10 Rounds of Pull Up Negatives (use band to get chin over and then kick out bank once you are up) lowering as slow as possible to full lock out at bottom.
* Push sled to the 100 meter marker, sprint to the 200 meter marker without the sled, then push sled back to the starting point near garage opening. Weight on sled is up to you, but shoot for close to body weight.