Thursday, 12/17

Warm Up

3 Rounds
12 Squats (Pause/Reg/Jump)
6 Alt Bird Dogs
12 Rev Hand Alt Spider Lunge  
6 Alt T Push Ups 

Strength

Front Squat (25 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 5-5-5-3-3-3-3
Work up though 5s, then 4×3 at same weight

Met Con

Prep (5 Minutes) 
1×10 DB Push Press (light)+10 Step Ups
1×5 DB Thrusters (light)+5 Burpees+5 Box Jumps
1×5 DB Thrusters (working weight)+3 Burpee Box Jumps 

For Time (12 Minute Cap) 
21-15-9
DB Thrusters (50s/35s)
Burpee Box Jumps