Strength:

Back Squat: 3 x 3 @85%, 3 x 1 @90%. Rest 2:00

Metcon:

EMOM 20:
Minute 1: 100 Ft. Front Rack Carry (53s, 35s)
Minute 2: 15 Russian Swings (70, 53)
Minute 3: 5 High Box Jumps (30, 24)
Minute 4: 15 Weighted Sit-Ups (20,14)

Accessory Work:

Banded Pull-Through: 4 x 25. Rest 60s.