Strength:
5 Sets:
5 Floor Press
5 Bent Over Rows
Rest 2min between sets
Adjust weights as needed and build for a heavy load
Metcon:
3 Rounds for time:
200m Farmer Carry (#24/16)
12 Power Cleans (#50/35)
21 Wallballs (#10/6)
(15min time-cap)
Endurance:
In teams of 2:
200 Air Squat
800 m Run
120 Box Jump
800 m Run
120 Push Ups
800 m Run
120 V-ups
800 m Run
120 Burpees
800 m Run