One of my favorite workouts ever (I know, you hear that at least once a week).
Strength:
Front squats
3-3-3-3-3
Metcon:
Death by kettlebells 24/16kg
* note it is in increments of two reps per minute
1 min = 2 swings
2 min = 4 swings
10 min = 20 swings
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