Warm-up
4mins of......

10 lunges
10/7 cals
Metcon (AMRAP - Rounds and Reps)
20min amrap

3 power cleans Rx 135/95
6 front squats Rx 135/95
9 lbob
12 air squats

                  5mins rest

Metcon (Time)
20min cap

10 bar mu
10 front squats Rx 185/135
30/21 cals
8 bar mu
8 front squats Rx 185/135
24/18 cals
6 bar mu
6 front squats Rx 185/135
18/14 cals
4 bar mu
4 front squats Rx 185/135
12/9 cals
2 bar mu
2 front squats Rx 185/135
6/4 cals