Weightlifting
Four sets of:
Front Squat (3-5 reps @ 30X1)
Rest 20 seconds
Strict Pull-Up (Max unbroken Reps)
Rest 3 Minut
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees
10 Power Cleans (155/105 lbs)
15 Burpees