Strength:
Push-Jerks
5-5-4-4-3-3
*pause for 2sec at the recieving position
Metcon:
For time:
Run 800m
60 Thrusters (#20/15)
40 Toes-to-bar
60 Thrusters
Run 800m
Endurance:
For time:
Run 1000m
250 Situps
150 Medball Cleans (#10/6)
50 Pushup Burpees
Row 1250m
*Split reps as you like