Strength:
E2.5MOM for 15min (6sets):
Power Clean + Front Squat + Hang Squat Clean (1+3+1)
Metcon:
For time:
25-20-15-10-5
Overhead Squats (#40/30)
50-40-30-20-10
Situps
Endurance:
For time:
100 Single Unders
90 Abmat Situps
80 Back extensions
70 Double Unders
60 Front Foot Elevated Lunges (on 20kg plate)
50 Pushups
40 Box Jumps
30 Cal Bike (or 43 Row)
20 Medball Cleans to Wallballs
10 Wall Climbs