Power:
Broad Jump - 3 attempts to set a best distance jump
Metcon:
For time:
50-40-30-20-10
Russian kettlebell swings (#24/16)
Ab-mat Situps
Double Unders
Endurance:
Buy In:
4x400 Sprint
Then:
3 Rounds:
30 Situps
30 Reverse Lunges with Wallball (#10/6)
30 Wallball
Run 800
Cash out :
Row 2km