Strength:
E3MOM for 15min:
2 Jerks (any style)
Increase weight between sets
Metcon:
For time:
15 Hang Power Cleans (#60/40)
Into:
28-21-15-9 of
Kettlebell Swings (#32/24)
Goblet Squats (#32/24)
Into:
15 Hang Power Cleans (#60/40)
Endurance:
7 Rounds for time:
10 Renegade rows (#15/10)
10 Ring Dips
Run 200m
10 DB Squats (#15/10)
10 Pullups
Run 400m