Strength:
Bent-Over Rows
3-3-3-3-3-3
Metcon:
3 Rounds for time:
15 Overhead Squats (#50/35)
30 Abmat Situps
45 Hand Release Push-ups
Endurance:
For time:
100 Double Unders
90 KB Swings (#16/12)
80 Air-Squats
70 Situps
60 Burpees
50 Wallballs (#10/6)
40 Pushups
30 Cal Row
20 Lunges
10 Cal Assault Bike
*After each exercise run 200m