Strength:
Build up to 80% of RM1 Squat Clean
then do 5 Sets:
Max Strict Pullups
1 Squat Clean (increase load betwen sets)
Metcon:
AMRAP in 12min of the ladder:
3-6-9-12...
Overhead Squats (#43/30)
Burpees over the bar
Endurance:
For time:
1600m Run
100 Sumo-Deadlift High Pull (#20/15)
80 Jumping Lunges
60 Pushups
40 Burpee Box Jumps