Strength:
15min build load for the complex:
Push-Press + Jerk (1+2)
*Pause for 3sec at the bottom of the dip before completing each rep
Metcon:
For time:
50-40-30-20-10 Double Unders
10 Overhead Squats (#60/40)
Endurance:
For time:
Run 400m
50 Burpees
75 KB SDHP (#16/12)
100 Wallballs (#10/6)
Row 1000m
100 Mountain Climbers
75 KB Swings
50 KB Box Step-overs
Run 400m