Strength:
Front Squat 3-3-3-2-2
*Pause for 5sec at the bottom of the LAST rep of each set
Metcon:
In Pairs for time:
100-80-60-40-20 Pushups
16-16-16-16-16 Thrusters (#60/40)
Endurance:
"Whitten"
5 Rounds for time:
22 KB Swings (#32/24)
22 Box Jumps
Run 400m
22 Burpees
22 Wallballs (#10/6)