Strength:
Front Squats
3-3-3-3-3
*3sec pause at the bottom of the last rep of each set
Metcon:
5 Rounds for time:
Run 200m
20 Russian KB Swings (#32/24)
10 Ring Dips
Endurance:
For time:
Row 2000/1600m (or Bike 96/72cal)
300 Situps
200 DB Snatch (#15/10)
100 Goblet Squats
Row 2000/1600m
*Split reps as you like