Warm-up: 3 min jump rope (I subbed row since my knees were bothering me)
Strength: Front squats 3x3. I did 103 x3, 103 x 3 and 103 x3. No where near my max but again, not pushing the knees today.
Met-con: AMRAP in 20 mins -
20 push ups
30 kettle bell swings
40 air squats
***I completed 4 rounds plus 23 squats.