Strength:
E2MOM for 12min:
Paused Back Squats
2-2-2-2-2-2
Pause for 3sec at the bottom of each set
Metcon:
5 Rounds for time:
15 Sumo-deadlift High Pulls (#43/30)
15 Ring Dips
Endurance:
3 Rounds for time:
Run 800m
50 Plate Russian Twists (#10/5)
40 G2OH
Run 400m
30 Plate Squats (#10/5)
20 Burpees on plate (#10/5)
Run 200m
10 Plate OH Lunges (#10/5)