Strength
1) Front Squat- Build up to a heavy single in 18 minutes. If you go over 100% then no dropset. If you stay under 100% then do a dropset @-20%x2
Met Con
"Sweet Cheese its”
Buy In: 6 Minutes to build up to a heavy 5 Rep strict press from the floor.
4 Minute Amrap
10 Thruster 95, 65
10 Strict Pull up
Rest 2 Minutes
4 Minute Amrap
10 Push Press 95,65
10 Pull up
2 minutes rest
4 minute Amrap
10 Power Cleans 95,65
10 Toes 2 bar