Strength:
Tempo Back Squat @3030
5-5-5
Metcon:
For time:
50 Medball Cleans (#10/6)
Run 400m
50 S2OH (#43/30)
Run 400m
50 Kettlebell Swings (#24/16)
Endurance:
AMRAP in 30min of:
Run 400m
12-24-36-48... etc keep adding 12 reps
Wallballs (#10/6)
Kettlebell Swings (#16/12)
Pushups