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Cycle 3, Week 5, Day 4

Warm-up:
2′ Pigeon Stretch (each side)
then
5 Steady Rounds
9 Goblet Squats
6 KB or DB Push Press (3 each side)
3 Strict Pull-ups or Ring Rows with feet on box
then
3′ Frog Stretch

Strength:
Back Squat
Find 5 RM

Met-Con:
8′ AMRAP
5 Squat Clean Thrusters (115/75#)
10 Bar Facing Burpees