Strength:
Push Press 3-3-3-3-3
*Tempo 5sec on the way down for each rep
Metcon:
For time:
100 Pushups
75 Wallballs (#10/6)
50 Deadlifts (#100/70)
25 Ring Dips
Endurance:
"Bert"
For time:
50 Burpees
400m run
100 Pushups
400m run
150 Walking Lunges
400m run
200 Air-Squats
400m run
150 Walking Lunges
400m run
100 Pushups
400m run
50 Burpees