Strength:
Take 20min to build a heavy complex of:
Thruster + Push Press + Push Jerk
(1+1+1)
Metcon:
AMRAP in 13min:
3 Thrusters (#60/40)
5 Burpees over the bar
10 Pushups
15 Air-Squats
Endurance:
EMOM for 36min:
1: 12 Wallballs
2: 10 Box Jumps
3: 12 Cal Row