Strength:
5 Sets of:
Max strict chinups (no weight added)
Rest 2-3min between
Metcon:
AMRAP in 15min of:
6 DB Step-ups (#15/10, x2)
6 DB Burpees (#15/10, x2)
6 DB Push-Press (#15/10, x2)
Endurance:
AMRAP in 15min:
400m Run
20 Wallballs (#10/6)
10 Ball facing burpees
AMRAP in 10min:
200m Row
20 Shoulder Taps
20 Abmat Situps
AMRAP in 5min:
50 Double Unders
20 Pushups