Strength:
Press 5-5-3-3-3-1-1
Rest 2-3min between sets
Metcon:
AMRAP in 14min of the ladder:
2-4-6-8-10....
DB Hang Squat Cleans (#30/20, x1, alt arms)
Burpee Box Jumps
Endurance:
Every 4 min for 8 Rounds:
Run 400m
Amrap:
10 Situps
10 Air Squat
10 Plate G2OH