Strength:
E3MOM for 7 sets (21min):
2 Front Squats
*Build to a heavy load
Metcon:
3 Rounds for max burpees:
4min cap:
10 Clean and Jerks (#60/40)
Max Burpees in remaining time
*Rest 1min between rounds
Endurance:
For time:
100 Wallballs (#10/6)
*every time you break: 20 Burpees + 400m Run