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Warm up: 3 rounds (10 min cap)

12 Push-up + 2 shoulder taps

25ft Duck walk

8-10 Strict Pull-up (scaled do 12-15 ring row)

Strength:  Back Squat

Take 15 minutes to establish a 2 rep max Back Squat

Metcon

AMRAP 7

10 Overhead Squat 95/63#

12 Pull-up

Rest 3

AMRAP 7

10 Back Rack Reverse lunge 95/63#

12 Hand Release Push-up

Ca$h Out: 

150 Russian Twist with 2 5lb plates

5/5 Burpee every time you break