Strength:
Weighted Pushups
8-6-6-6-4
*pause for 3sec at the top of each rep
Metcon:
For time:
10 Hollow Rocks
10 S2OH
1-2-3-4-5-6-7-8-9-10 Burpee broad jumps
Endurance:
10 Rounds for time:
10 Burpees
14 Jumping Lunges
18 Russian Twists
22 Swings