Strength:
Front Rack Lunges
12-12-12-12-12 (6/6)

Metcon:
5 Rounds for time:
4 Bar Muscle-ups
4 Clean and Jerks (#60/40)
Run 400m

Outdoor:
For time:
50-40-30-20-10
DB Snatch (#15/10)
Burpees
Run 400m