Strength:
5-4-3-2-1 Overhead Squat
1-2-3-4-5sec pause at the bottom of each rep
*rest 2:00
Metcon:
AMRAP in 14min of:
7 Power Cleans (#60/40)
7 Ring Dips
7 Burpees over the bar
Endurance:
5 Rounds for time:
Run 800m
42 KB Swings (#16/12)
24 Medball Cleans (#10/6)