Strength:

Box Front Squat: 6-8 sets working up to 2RM.  Rest 2:00.

Metcon:

4 Rounds for Quality:

20 Double Kettlebell Front Rack Walking Lunges

20 Band Resisted Russian Kettlebell Swings

20 Dumbbell Serratus Crunches

Rest 2:00

Cooldown:

5:00 Light Foam Rolling