Strength:
Front Rack Lunges 6-6-6-6 (each leg)

Metcon:
For time:
Run 800m
50 Dumbbell Snatches (#25/15)
32 Toes-to-bar
Run 400m
25 Dumbbell Snatches
16 Toes-to-bar
Run 200m
12 Dumbbell Snatches
8 Toes-to-bar