STRENGTH
Front Squat
5 @ 60%
5 @ 65%
2 x 5 @ 70%

METCON
Every 8:00 x 3
A) 21-15-9
Thrusters (35/22.5)
DU

B) 21-15-9
Wall Ball Shots
Burpee

C) 21-15-9
DB Goblet Squats (22.5/15)
TTB

Goal: 6:00 Each Part

RX+
Burpee to Target
Goblet Squats (32/24)

SCALED
Thrusters (20/15)
Goblet Squats (16/12) or (15/10)
Hanging Knee Tucks (with kip)