STRENGTH:

 BACK SQUATS 

60% 2 x 3 

70% 2 x 3

METCON 

12 MIN AMRAP

POWER CLEANS 165/115

HANDSTAND PUSH-UPS
2,4,6,8….INCREASE BY 2 REPS EACH ROUND UNTIL THE 12 MINUTES ARE UP 

5 MIN BREAK

12 MIN AMRAP 

PUSH PRESS 135/95

BACK RACK LUNGES 135/95
2,4,6,8….INCREASE BY 2 REPS EACH ROUND UNTIL THE 12 MINUTES ARE UP