Bulgarian Split Squats!

Weightlifting

Three sets of:
Bulgarian Split Squat x 10 reps each @ 30X0
Rest 30 seconds
Banded Face Pulls x 10 reps @ 2111
Rest 30 seconds

Metcon

Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees over Barbell
(recommended weights 135/95 lbs)