Strength:
Bent-Over Row
5-5-4-4-3-3
Metcon:
For time:
50 Wallballs (#10/6)
20 KB Swings (#24/16)
35 Wallballs
35 KB Swings
20 Wallballs
50 KB Swings
Endurance:
5 Rounds for time:
Run 400m
10-20-30-40-50 DB Thrusters (#15/10, x2)
15 Burpee Box Jump Overs