Metcon:
AMRAP in 20min of "Nasty Girls":
50 Air Squats
7 Muscle-ups
10 Hang power cleans (#61/43)
Cash-out:
5 sets for quality:
10 Hollow body rocks
10 GHD Back Extensions (use weight if needed)
20sec Weighted Plank
Endurance:
3 Rounds:
Run 800m
50 Lunges with a plate (#15/10)
Run 400m
50 G2OH (#15/10)