Front squat
6 x 2 reps 90% (minute 0)

Shoulder press
6 x 2 reps 90% (minute )

Complete a set of front squats on 0:00 and a set of shoulder presses on 1:00 and so on for 12 minutes.
If you did this last week, try going a bit heavier.

Metcon (for time)

100 squats

50 handstand push ups, with 20 double unders every minute at the top of the minute

11 muscle ups OR 11 power snatches 75/60

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