Strength:
Barbell Lunges (BTN)
10-10-10-10 (5each leg)
Metcon:
For time:
21 Burpee Toes-to-bars
21 Overhead Squats (#40/30)
5 Rope Climbs
15 Burpee Toes-to-bars
15 Overhead Squats
3 Rope Climbs
9 Burpee Toes-to-bars
9 Overhead Squats
1 Rope Climb
Weightlifting:
-Hang clean
60% 3×8
-Clean with pause under the knee
60% 3×8
-Clean
Max out