OH squats

Strength

3 Rounds

10:10 Overhead Squat (or front squat)
Heavy As Possible
(10sec descent, 10 second hold at bottom)
(move hands in 1" each round)

MetCon

2 Rounds for Time

 30 Overhead Squats
30 T2B
10 Snatch (full squat)
10 C2B Pull-ups

RX+ = 135/95 & Bar MU instead of C2B
Rx = 95/65