Strength
Every 3 minutes for 5 rounds perform 10 back squats - ascend in weight. Start at roughly 50%.
Met-Con
3 rounds
21 DB thrusters (one dumbbell - alternate arms as you see fit)
15 OH lunges (with dumbbell)
9 burpees over dumbbell
3 wall-walks
Strength
Every 3 minutes for 5 rounds perform 10 back squats - ascend in weight. Start at roughly 50%.
Met-Con
3 rounds
21 DB thrusters (one dumbbell - alternate arms as you see fit)
15 OH lunges (with dumbbell)
9 burpees over dumbbell
3 wall-walks