DCF Thurs

Strength:

1a) 3x8-10 Front Squats 2220 - 60s rest
\\ 145#

1b) 3x8 per leg Split Stance RDL - 60s rest
\\ 145#

1c) 3x1 min max effort Banded Good Mornings - 60s rest


Metcon:

4 min AMRAP
10 Power Cleans (95#)
10 Weighted Lunges (95#)

4 min rest

4 min AMRAP
10 Thrusters (95#)
10 Pull ups

3 rounds + 9 reps/4 rounds