A) Strength: Back Squat; 2 sets of 8 @ 65% of 1rm, then 3 sets of 3 @ 75%
B) Metcon: 12min AMRAP
10 push ups
8 DB box step up (35-45 - 20-30) alternate legs, full extension on box. Box height should bring leg up to a 90 deg angle, or slightly above. Dumbbells held at your side.
7 Chest to bar pull ups
Partner 1:1 alternate movements (ex: a - does push ups, b - does step ups, a - does c2b, b - does push ups)
Score: Heaviest weight used for 8s and 3s, rounds + reps
