Strength will be four sets of alternating front squats (3 reps) and pendlay rows (8 reps). Warm up and go heavy for both, staying at the same weight. For the metcon, the push press should be light enough to get all 10 in the first set of each round, if not all sets. Err on the side of going light and fast to rack up those rounds if you’re not sure.

Strength

Alternating (untimed):
a.) 4×3 Front Squat
b.) 4×8 Pendlay row

Conditioning

4 rounds for reps
AMRAP in 2 minutes:
10 push press, (95/65#)
12 front rack lunges, (95/65#)
14 sit ups
rest 1 minute