5.12.20

Metcon:
4 Rounds for time:
9 Dumbbell Thrusters (2x15/10kg)
6 Bar Muscle Ups / 6 C2B Pullups
9 Dumbbell Thrusters (2x15/10kg)
-Rest 1:1 between rounds-
TC 3 min each 

Strength:
Front Rack Lunges:
- 20-14-10 total steps. 
Work up in weight each set.
- Superset with 20 jumping lunges.
Rest 90 sec between sets