Take 20 minutes and work to a heavy
3 x Front Squat
Then take 20 minutes and work to a heavy
3 x Strict Press
Then not for time do two rounds of
10 x Thrusters @ 80% of Strict Press Weight
Rest as needed between rounds, try and go for unbroken sets.
Results: No metcon today, just heavy weights. For the Front Squat 195lbs, Strict Press 140lbs, Thrusters @ 105lbs.