Josh getting admired by the boss himself!
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Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Front Squat (Build to a heavy 2 RM)
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Metcon
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs