Friday

Group warm up
2 rounds not for time
With an empty bar
10 meters back lunges
10 OH squat
10 good morning
10 behind the neck presses

Strength
EMOM 10:00
Odd- 8 Push press (choose a weight that is challenging, but that can be done in broken)
Even- 5 Strict pull-ups

Metcon (with or without a partner, you choose)

For time:

1 mile run

Then
3 rounds of
30 Burpees
4 Power cleans (155lbs/105lbs)
6 Front squats (155lbs/105lbs)

1 mile run