Strength:
Floor Press 5-5-5-5-5
10 Pushups after each set
Rest 1:30
Metcon:
AMRAP in 9min:
8 One-arm Overhead Lunges (#22.5/15)
3 Clean and Jerks (#80/50)
Endurance:
5 Rounds for time:
Run 400m
40 Situps
1 Stairs ascend
40 Walking Lunges steps