Strength/Skill
Five sets of:
Front Squat x 6 reps @ 70%
Rest 2-3 minutes
Metcon
21-15-9
Thrusters(115/75)
Burpees over the Barbell
Accessory Work
Three sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X2
Rest 2 minutes
Front Leaning Rest on Rings x 60 seconds
Rest 2 minutes