Strength:
Overhead Squat
3-3-3-3-3
*pause for 3sec at the bottom of the first rep of each set
Metcon:
AMRAP in 16min:
9 V-ups
7 Overhead Squats (#50/35)
5 Ring Dips
Endurance:
In teams of 2:
Row 3000m
Run 2400m
Then 3 Rounds:
50 Pushups
50 Situps
50 DB Hang Squat Cleans (#10/6, x2)
Then:
Row 2000m
Run 1600m