Monday

Warmup -

100 narrow stance pulse squats - https://www.youtube.com/watch?v=cA1Z49srQxI&ab_channel=KaylaDavis

Strength

Front Squat - 1RM

Met-Con

4 rounds for time:
18 front squats @135/95
15 burpee-pullups
200m run

Rx+ = 185/115 + burpee C2B pull-up