Strength:
Overhead Squat - 12min to build for an RM2
Metcon:
5 Rounds for time:
3 Rope Climbs
15 Pushups
30 Air-Squats
50 Double Unders
*RX - wear a 9/6kg vest
Endurance:
AMRAP in 35min:
20 Kettlebell Swings (#16/12)
10 Kettlebell thrusters right arm (#16/12)
20 Box jump overs
10 Kettlebell thrusters left arm (#16/12)
Row 250/200m