Strength:

Front Squats
6/70 x 3
Rest 2:30 between

Pause Front Squat
3/60 x 3 (pause 3sec in bottom)

Metcon-

3 – AMRAP

Max Cals on Bike Erg / Echo

Rest 3:00

For Time (15:00 CAP)

21 GHD

21 Snatch 95/65

15 GHD

15 Snatch 115/75

9 GHD

9 Snatch 135/85