Strength:
12min build to an RM3 Press
Metcon:
For time,
21-15-9 reps of:
KB Swings (#32/24)
Box Jump Overs
Front Squats (#60/40)
Endurance:
For time:
Run 1200m
100 Medball Cleans (#10/6)
Row 1500m
100 Burpees
Bike 3000m
100 Plate G2OH (#20/15)