STRENGTH
1) Front Box Squat: 8 x 3 @80% of Front Box Squat from last week, every 60s.

2) Standing High Box Jumps: 2/8 x 2, at a challenging height, every 60s.

METCON
"Tugboat"
Details there

EXTRA CREDIT
Glute Ham Raises: 4 x 8. Rest 90s.
OR
Single Leg Barbell RDLs: 4 x 6 ea. Rest 90s.
- light weight