Strength:
16min build up load for the complex:
1 Clean Pull
2 Power Cleans
4 Front Rack Lunges
Metcon:
AMRAP in 20min of:
5 Bar Muscle-ups
12 KB Swings (#24/16)
20 V-Ups
Endurance:
E3MOM for 36min (12 sets):
Run 200m
10 Burpee Box Jumps
AMRAP X on remaining of the 3min
*Rounds 1-4: X = Jump Squats
*Rounds 5-8: X = Clapping Pushups
*Rounds 9-12: X = DB Deadlifts (#15/10,x2)