Strength:

7:00 EMOM of:

3 Front Squats with a pause @ 70-75%

3:00 EMOM of:

3 Touch & Go Deadlifts (same load)

Metcon:

For Time:

3 legless rope climbs

9 back Squats (225,155)

30 Wall balls (20,14)

2 legless rope climbs

7 back squats

20 wall balls

1 legless rope climb

5 front squats (225,155)

10 wall balls

12:00 Time Cap

GPP:

Max Distance Farmer Carry (70,53) in 5:00