METCON

For Time:

3 Rounds:
10 Front Rack Lunge 95/65
10 Push Press

Rest 2 min

Max Set of Push Press (same weight as workout)

Rest 2 min

3 Rounds:
10 Power Cleans 95/65
10 Pull Ups

Rest 2 min

Max Set of Pull Ups

Score is total time/Number of Push Press/ Number of Pull Ups

Sprint. Rest. Shoulder Pump. Rest. Sprint. Rest. Grip and Lat Pump. Pick a weight that you’re able to sprint with the whole time. You should have the same barbell throughout the workout, so if you lunge slow at 95/65, scale it down so you can make gains today!