Strength:
Front Squats

Met-Con:
6 Minute AMRAP of
12 Thrusters
6 Pull-Ups

3 Minutes Rest

4 Minute AMRAP of
8 Thrusters
4 Pull-Ups

2 Minute Rest

2 Minute AMRAP of
4 Thrusters
2 Pull-Ups

See the above post!