Strength:
Your Next Lift 3 sets of 5 at working weight
Goal is to lift 5-10# heavier in upper body lifts or 10-20# heavier in lower body.
You will alternate strict press with push press every other cycle and you will alternate front squat every 3rd cycle.
Metcon:
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups