STRENGTH

Spend 12 minutes working to a heavy complex:

1 Squat Clean+

1 Hang Squat Clean+

1 Front Squat

METCON

3 rounds, focus on quality:
7 Strict Pull-ups+
5 Kipping Pull-ups+
3 Muscle-ups (complex)
35 HR Push-ups
100 Double unders (3/1 singles)