Strength
Build to a heavy set of 8 Front Squats
MetCon
800m Run
400/350m Row
20 Dball over shoulder
10 Power Cleans
20 Dball over shoulder
400/350m Row
800m Run
Time Cap: 18 min
Fx: 50/30, 135/95
P: 70/50, 165/115
O: 100/70, 205/135
Stimulus: Grunt/Capacity