WEIGHTLIFTING: 

Front Squat
1 X 5 @ 75%,
1 X 3 @ 85%
1 X ME @ 95%
*Rest 2-min between sets

 

PARTNER METCON:
With a running clock…

3 Rounds

10 Any Snatch @ 115 lb / 80 lb

20 Over Head Squat @ 115 lb /80 lb

30 Box Jump Overs @ 24 in / 20 in (no rebounding – step overs are acceptable)

Then…

40 Muscle-Ups (Ring or Bar)

Then…

12:00 AMRAP

18 Any Snatch @ 115 lb/ 80lb

15 Over Head Squat @ 115 lb/80 lb

21 Box Jump Overs @ 24 in / 20 in (no rebounding – step overs are acceptable)

Rx+: 155 lb / 105 lb