Strength:-
Front Squat to a heavy single, through 5-4-3-2-1
Then
3 x 3 Front Squat at 85% of the above
Metcon:-
16 min EMOM
Minute 1 – 1 round of Cindy* (RX+ 2 rounds)
Minute 2 – 15/10 Cals Bike (RX+ 20 / 15 Cal bike)
Minute 3 – 5 Thrusters + 5 burpees over the bar 60/40
Minute 4 – Rest
*Cindy
5 Pull ups
10 Push ups
15 Squats