Strength:
Legless L-Rope Climb
2-2-2-2-2
add a weighted vest or scale down as needed
Metcon:
For time:
1-2-3-4-5-6-7-8-9-10
DB Front Squats (#22.5/15, x2)
V-Ups
15m Broad Jumps (7.5m x2)
Endurance:
3 Rounds for time:
20 Wallballs (#10/6)
20 Box Jumps
20 Cal Row
20 Thrusters
20 KB Swings (#16/12)
20 Double Unders
20 Air Squats
20 Pushups
400m Run