Strength:

Every 1:30 for 12 minutes (8 Rounds):
8 (4/leg) Back Rack Barbell Step-Ups (20/12 in. box)
**Start light and build up. Bar is racked on back and stepping forward to step up to a box.

Metcon:

For time:
Buy In:
500m Row
then complete:
21-15-9
Hang Power Snatch (95/65)
Push Up

**Rx+ HSPU for Push Up