For Strength today, move quickly as we’ll be finding 2 heavy front squat sets, a 5 rep max and a three rep. These may not be PR’s due to timing, but they should be heavy. The Met-con today is a longer one, at 12 minutes, so find a nice pace and keep moving. This will test your grip strength for sure between the kettle-bell and the toes to bar.

Strength

Take 20 minutes to build to a heavy 5 rep and a heavy 3 rep front squat for the day.

Conditioning

AMRAP in 12 minutes
12 Kettlebell Swings (53/35)
12 Toes To Bar
1 Rope Climb