Strength:
Tempo Pullups
3-3-3-3-3
Up: 3sec
Hold: 3sec
Down: 3sec
Scale up/down by increasing/decreasing tempo and not by adding weight.
Metcon:
AMRAP in 20min:
21 Wallballs
15 V-ups
9 HSPU
Endurance:
5 Rounds :
21 DB Hang Power Clean (#15/10)
6mx6m run
1 Rope Climb
1 Stairs ascend