Strength:
Weighted Step-ups (DBs/KBs)
8-8-8-8-8 (4/4)
*4sec tempo on the way down
Metcon:
For time:
21 Thrusters (#43/30)
15 Strict Toes-to-bar
15 Thrusters
15 Strict C2B Pullups
9 Thrusters
15 Bar Muscle-ups
Endurance:
For time:
Row 1500m,
Then 10 Rounds:
15 Plate G2OH (#20/15)
10 Plate Goblet Squats
5 Burpees on plate
Then Row 1500m