Strength:

Every min OTM for 10 min:
2 Back Squats
*Build first 5 sets to challenging 2 then maintain for 5 sets

Metcon:

4 Rounds:
min 1: 6-10 strict dips
min 2: 6 - 10 Strict Pull Ups
min 3 : 30 - 40 Double Unders

Rest 2 min then go right into:

For Time:
100 Russian Kettlebell Swings, 70/53
**Everytime you break you have to complete 5 burpees over your KB
**8 MIN CAP