Strength:
DB Front Squats- 3x8 (50s/35s#)
Metcon:
3 min AMRAP
21/18 cal Row
30 Sit ups
OH Squats (75/55#)
3 min Rest
3 min AMRAP
18/15 cal row
25 Sit ups
OH squats (95/65#)
3 min Rest
3 min AMRAP
15/12 cal Row
20 Sit ups
OH Squats (115/75#)