Strength:
Deadlift
5-5-5-3-3

Metcon:
"DB Elizabeth"
For time:
21-15-9
DB Squat Cleans (#22.5/15, x2)
Ring Dips

Endurance:
AMRAP in 15min of:
2-4-6-8-10...
Cal Row
V-Ups
Box Jump Overs

Into:

AMRAP in 15min of:
2-4-6-8-10...
Cal Row
Burpee tuck jumps
Walking lunges (each leg)

Skills:

  1. Pistol Squat
  2. HSPU