Strength:
Weighted Pushups
5-5-4-4-3-3
Metcon:
For time:
Run 400m
5 Rounds of "Cindy"
Run 400m
3 Rounds of "D.T"
Run 400m
100 Wallball Shots (#10/6)
"Cindy":
5 Pullups
10 Pushups
15 Air-Squats
"D.T":
12 Deadlifts (#70/47.5)
9 Hang Power Cleans
6 Push-Jerks