Todays Workout 16.05.14 - Front Squats, Behind Neck Press

Strength

3x3 sets Front Squats, then 3x1 set @ 70%, 3x1 set @ 80%, 3x1 set @ 90%
6x5 sets Behind Neck Press

Metcon 1

15-12-9-6-3
Front Rack Lunge (95)
Pull-ups
Box Jumps (24")

Metcon 2

3 Rounds For Time
10 Burpee Box Jumps
10 Lumberjack Ball Slams
10 Burpee Pull-ups

WOD

EMOM x10 mins
Even: 6 Front Squats (205)
Odd: 200m Row

Rest 3 mins.

EMOM x10 mins
Even: 6 Push Jerks
Odd: 200m Row