Strength:
Floor Press 6-6-6-6
Metcon:
For time:
25-20-15-10-5 reps of:
DB/KB Front Rack Lunges (#25/15, x2)
Toes-to-bar
(16min timecap)
Endurance:
3 Rounds for time :
Run 200m
80 Wallball (#10/6)
Run 400m
40 KB Swing (#16/12)
Run 800m
20 Toes-To-Bar