I'm sorry. Seriously.

Strength

E2M12M

2 x 4s Pause Squat @ 60%
*find strong bottom position, hold for 4 count, repeat for 2
2 Wall Walks after each set of squats

MetCon

For Time:

100 Bar Facing Burpees

with an EMOM: Death by Thrusters

min1: 1 Thruster 95/65
min2: 2 Thrusters
min3: 3 Thrusters
continue adding 1 Thruster each minute until you complete the burpees or hit the time cap

*must complete the Thrusters each minute
*emom starts after the first minute