Strength:
Front Squat
3-3-3-2-2
Metcon:
For max reps:
3min AMRAP:
5 DB Clean and Jerks (#22.5/15, x2)
5 Box Jump Overs
5 Ring Dips
Rest 1min and repeat for 5 rounds
Endurance:
5 Rounds for time:
3 Rope Climbs
10 Toes-to-bar
21 Walking Lunges w/Plate overhead (#15/10)
Run 400m