Strength:
Hang Snatch -
15min to build for heavy 2-reps or practice technique
Metcon:
AMRAP in 14min of:
2-4-6-8...
KB Thrusters (#24/16, x1)
1-2-3-4...
Bar Muscle-ups
Endurance:
For time:
200m Run
20 Jump Squats
20 Kettlebell Swings (#16/12)
20 Russian Twists (#16/12)
400m Run
40 Jump Squats
40 Kettlebell Swings (#16/12)
40 Russian Twists (#16/12)
800m Run
80 Jump Squats
80 Kettlebell Swings (#16/12)
80 Russian Twists (#16/12)
400m Run
40 Jump Squats
40 Kettlebell Swings (#16/12)
40 Russian Twists (#16/12)
200m Run
20 Jump Squats
20 Kettlebell Swings (#16/12)
20 Russian Twists (#16/12)