Strength:
Pause (2sec) front squat heavy single
Then 3×5
GHD sit up 3×15
Met Con:
Pairs wod
10,8,6,4,2
Ball to shoulder 75/50kg
Burpee box jumps 30/24″
*partner 1 completes rd 1 (10 reps) the partner 2 does the same. Then the team move onto rd 2 (8reps).