Strength

12 minutes

Build to heavy Bottoms Up Front Squat

10 minutes

5x3 Front Squat @78% 1RM


MetCon

Retest of 11/6/17 (we used KBs)

4 rounds for time

8 single arm OHS Left 50/35 DBs

8 toes to bar

8 single arm OHS right

8 pullups

10 min time cap

Advanced athletes should do this with 80/55 lbs