Strength

EMOM FOR 10 Minutes
[odd] Sustainable set of Strict Pull-Ups
[even] Sustainable set of Strict Push-Ups

If you are on the bands use a band that gets you into the 3-5 rep range for a max set and go hard each round! Do the strictest movements that you are able to do. Don’t max out on the first round but go for a challenging number that you think you can hold. Your numbers may drop off significantly by the end of the 5th round but try hard to hold on to those numbers.

Metcon

AMRAP in 10 Minutes

10 Front Squats 135/95lbs
200M Run

Workout notes: The key to the front squat is properly racking the barbell on your shoulders and turning the elbows up.  Maintain an upright torso throughout the repetition and squat as deep as you can for every rep with your knees tracking over your feet.