Strength
Push press
5-5-5
135# x 5
145# x 5 PR
150# x 3 (fail)
Metcon 1
4 rounds
12 pull ups
12 front squats @65% (120lbs for me)
alternating rounds of
250 m row and 25 SDHP KB 24KG
score 13:14
Rest 4 hours
Metcon 2
21-15-9
double unders
push press 95#
pull ups
back squats 95#
score 11:03