Strength:
6 Sets:
10/10 Single arm Bent-over Rows
12/12 Single leg Glute Bridges
Metcon:
AMRAP in 18min of the ladder:
4-8-12-16...
Clusters
Burpees Over Object
30 Double Unders after each set
Endurance:
8 Rounds for time:
10 Burpees
15 Sumo-Deadlift High Pulls
20 Air-Squats
25 Situps