Strength
Every 2:45 Min For 13:45 Min(5R)
4 Tempo Front Squat + 8 Tempo Push-Ups
3 Sec:Down
2 Sec:Pause
X Sec:Explosive
1 Sec:Pause
-Then-
MetCon
8 Min Amrap
30 Double Unders Or 30 Single Jump Rope
10 Thrusters (35Kg-25Kg)
Rest:4 Min
8 Min Amrap
30 Double Unders
10 Overhead Squats (34Kg-25Kg)