strength
CF power
Stopper front squat
2sec stop at the bottom
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%

CF varied
Good morning
3 x 5
50% 1 RM clean

MetCon
Team workout (3 per team)
4 min AMRAP of:
Station 1: 10 cal row
Station 2: 5 Power snatch 40/30kg
Station 3: Rest

rest 1 min

4 min AMRAP
Station 1: 4 x 15m shuttle run
Station 2: 5 Thrusters 40/30kg
Station 3: rest

Team members may switch stations when stations 1 & 2 are both completed. The score is the total number of snatches and thrusters made.