Metcon + BS, FS

Work Capacity
For reps:
1 min Burpees
2 min KB Swings, 62#
3 min Double Unders
179 total reps

Strength
A.  Front Squat 4x10 @ 121#-133#-149#-169#
B.  Back Squat 4x10 @ 169#-188#-209#-226#
C.  Knee Band Extensions 3x8 left, 3x15 right
D1.  DB Step Ups w/ slow descent 3x8 left, 3x10 right @ 25#-25#-30#
D2.  Leg Extensions 3x15 @ 50#
E.  Full GH Raises 3x10 @ BW

Durability
Towel Neck