081216

Strength 

Front squat 
4×5@75%

Metcon 

10 one arm on thrusters 35/26
10 push-ups / HSPUs 
10 one arm on thrusters 
10 hollow rocks
5 rounds 

Hero wod 

Badger 
3 rounds 
30 squat cleans 95/65
30 pull-ups 
800 m run