Strength:
3 alternating sets of:
5 push press – work up in weight each set
5 front squat (50-60% 1RM, no more)
WOD:
5X
30 second ME burpee
30 second rest
30 second ME kettle bell swing (70/53)
30 second rest
30 second ME overhead lunge (45/25)
30 second rest