Strength:
Floor Press
5-5-5
AMRAP Strict Ring Dips after each set
Rest 2:30
Metcon:
5 Rounds for time:
Run 400m
15 Wallballs (#10/6)
15 Pullups
Endurance:
6 Rounds for reps:
1min KB Swings
1min KB Goblet Squats
1min KB Push-Press
1min KB Sumo-Deadlift High-Pull
1min KB Facing Burpees