Strength:
E2.5MOM for 15min:
2 Cleans
*at the first rep of each set pause for 3sec under the knee and 3sec at the catch (squat)
Metcon:
AMRAP in 14min of:
3 Bar Muscle-ups
6 Alternating arms DB Thrusters (#22.5/15, x2)
9 Pushups
*for the thrusters hold 2 dbs on the shoulders and alternate reps between arms
Endurance:
5 Rounds for time:
Row 500m
40 Walking Lunges
30 Pushups
20 SDHP (#20/15)
10 Bar facing burpees