Strength:

1. EMOM 8:00 3 front squats with 2 count pause @ 65%
2. EMOM 4:00 5 Romanian Deadlifts (same weight as Front Squat)

Metcon:

For Time:

50 Toes to Bar Buy In

Then:

50 Front Rack Walking Lunges (115,75)

Drop Bar= 10 Bar Facing Burpees

12:00 Time Cap

Accessory Work:

150 Banded Pull Throughs