Every other minute for 12:00 do 2 front squats at 85-90% of 1-rep maximum.
(scale as necessary)
I did 190 pounds on front squats. I probably should have done more as I finished the last set fairly easily. I think I could have handled 20-30 pounds more. Hard not knowing what do with without 1-rep maxes on these lifts.
For the Met-Con, I scaled and had the following times:
Overall, I felt good after this session. The lift was probably too easy and should have pushed more, the Met-Con, kicked my butt.