Strength:

6:00 EMOM: 3 Front Squats @ 75-80% no pause

3:00 EMOM: 5 RDLs (same load)

Metcon:

20:00 AMRAP in teams of 2:

  • 0:00-10:00

100 ft. Farmers Carry (70,53)

  • 10:01-15:00

Max Rounds of:

20 goblet squats (70,53)

20 russian kettlebell swings (70,53)

20 hollow rocks

  • 15:01-20:00

Max Reps of:

10 Front Rack Reverse Lunges (115,75)

10 burpees

**One person works while other rests; work not split.

Extra Credit:

Spend 7:00 light recovery work:

bike, row, foam rolling