Metcon 1
Bear complex
5 rounds of 7 sets
clean
front squat
push press
back squat
push press
score
75#-95#115#-95#-75#
***my grip was giving out on the heavy set, so I lowered the weight and added speed for the last 2 sets.
Rest 10 minutes
Metcon 2
15 minute AMRAP
10 pull ups
10 kb swings 24 kg
10 air squats
score
8 rounds + 18 reps