“If one advances confidently in the direction of his dreams and endeavors to live the life which he has imagined, he will be met with a success in uncommon hours” -Henry David Thourough

A.
Strength:
Front Squat, building each set, beginning at 60% 1 RM, finishing at 75% 1 RM
6 x 2
Rep#1: 1s pause at bottom, 1s pause just below parallel, back to bottom and explode on your ascent.
Rep#2: Regular rep

B.
MetCon:
3 x 3:00 Rounds:
10/7 Cal Assault Bike or 14/10 Cal Row or 150m Run
10 C2B Pull Ups
10 Thrusters (95/65)

Directly into:

3 x 3:00 Rounds
10 Thrusters (95/65)
10 C2B Pull Ups
10/7 Cal Assault Bike or 14/10 Cal Row or 150M Run