Strength:

Front Racked Split Squat

3-3-3-3-3

Met-con:

On a running clock:

6 seconds to run a 30 meter sprint

24 seconds recovery

Every 2 minutes complete 20 seconds of lunges with a 10 second rest

6 seconds and below sprint times are worth 2 points

7 second and above are worth 1 point

must accumulate 20 points to finish