WEIGHTLIFTING: 
Back Squat
3 X 5 @ 70%
*Rest 2-min between sets
WOD : Metcon (AMRAP – Rounds)

30:00 AMRAP @ Conversation Pace

200 M Overhead Plate Carry Carry @ 45 lb / 25 lb
Then…
3 Rounds
5 Strict Pull Up
10 Hand Release Push Up
15 Air Squats