Weightlifting:
Back Squats (5-5-5-5)

Metcon:
RED:
AMRAP in 12 Minutes:
8 Front Squats, 145/100lbs
6 Lateral Bar Burpees
4 Bar Muscle Ups

WHITE:
AMRAP in 12 Minutes:
8 Front Squats, 105/75
6 Lateral Bar Burpees
6 Strict Pull Ups
6 Strict Dips

BLUE:
AMRAP in 12 Minutes:
8 Front Squats, 75/55
6 Lateral Bar Burpees
6 Ring Rows
6 Box Dips