STRENGTH

Front Squats
6 x 3 @ 70%
*If no 1RM data hit moderate weight for all sets

METCON

EMOM x 9
1: 12/16/20 Wallballs
2: 40/50/60 DU
3: 12/14/16 KBS (24/16)
Choose a number and stick to it, try not to scale mid-workout

Rest 1:00

EMOM x 9
1: 10/14/18 Wallballs
2: 30/40/50 DU
3: 10/12/14 KBS (24/16)
*less 2 wallball, less 10 DU, less 2 KBS from 1st part

Scaled
Sub DU for single unders, but with same rep scheme (not double the reps)

RX+: KBS (32/24)