Strength:

1) Back Squat with a pause: 3 x 5, 3 x 3, adding weight each set. Rest 2:00
– 1 ONE THOUSAND pause on each rep
2) Bench Press: 3 x 10, 3 x 5, adding weight each set. Rest 2:00
– Medium Grip

Metcon:

10:00 AMRAP:
100 ft. Farmers Carry AHAP
8 Barbell Romanian Deadlifts
12 Front Rack Reverse Lunges (6 each)