Strength:
E3MOM for 15min:
Squat Snatch + Overhead Squat (1+2)
*increase load between sets or practice technique with light load
Metcon:
5 Rounds:
On a 4min clock complete:
30 Double unders
15 DB Deadlifts (#22.5/15, 2)
12 DB Hang power cleans
9 DB Front squats
30 Double unders
Rest remainder of the time
*Score is the slowest round
Endurance:
For time:
Row 1600m
100 Toes-to-bar
200 Kettlebell Swings (#16/12)
300 Lunges
Row 1600m
*Split reps how ever you like