STRENGTH

Back Squat: 5RM. Rest 2:00

METCON

5 Rounds of:
50 yard Weighted Bear Crawls
Rest 60-90s.
Then,
4 Rounds of:
30 Air Squats
15 Russian Swings (70, 53)
Rest 60s.
Then,
3 Rounds of 30s on/30s off:
Elbow Plank w. plate on back

EXTRA CREDIT

Single Leg Banded Hamstring Curls: 3 x 50 ea. Rest 30s.