Strength:

Front Squat
3-3-3-3

*Build to a Mod-heavy Set of 3

Metcon:

For Time:

Run 800 M
15 DB Front Squats (50,35)
5 Bar Muscle Ups /Jumping Bar MU/ Burpee Pull Ups
Run 400 M
20 DB Front Squats
10 Bar Muscle Ups
Run 400 M
25 DB Front Squats
15 Bar Muscle Ups
Run 200 M
30 DB Front Squats
20 Bar Muscle UP