Warm-Up:
3 x
6 Squat to boot-strapper
6 reverse hand push-ups
12 scorpions/side
4 bird dogs push-ups (total, 2/side)
4 Squat to boot-strapper
30” resistance band lat/tri stretch

Strength:
Front Squats, 5-5-5-3-3-3-3

Met-Con:
3min AMRAP of 9 Thrusters (115/75) & 3 Pull-Ups;
  – scale to 95/65 or 75/45
3min Rest;
3min AMRAP of 6 Thrusters (135/95) & 6 Pull-Ups;
  – scale to 115/85 or 95/75
3min Rest;
3min AMRAP of 3 Thrusters (155/105) & 9 Pull-Ups.
  – scale to 135/95 or 105/75