Strength: (20-40 Min)
Complete 3 RDS in 20 Min of:
3 Front Squats @80-85%
6 Deficit HSPU
*3 Min Rest Btwn RDS*

MetCon: (45-60 Min)
Complete 3 RDS of:
50 DU
2 TGU (1R/1L)
15 Hollow Rocks
*Rest 2 Min Btwn RDS*
*12 Min Cap*