Weightlifting
Box Squat (2-2-2-2-2-2)
6×2 @ 80+%

RED
Run 1 Mile
then
12-9-6
Front Squat 185/115lbs
Chest to Bar

WHITE
Run 1200m
then
12-9-6
Front Squat 155/105lbs
Pull-Ups or Strict Banded PUs

BLUE
Run 800m
then
12-9-6
Front Squat 115/75lbs
Ring Rows (feet elevated if possible)

16minute Time Cap
The Front Squats should be no more than 2 sets per round as should the CTB.