Strength:
7 Sets for load:
Power Clean + Hang Power Clean (2+1)
Metcon:
AMRAP in 14min of:
4-6-8-10-12... etc
Front Squats (#60/40)
Ring Dips
Endurance:
3 Rounds for time:
Run 800m
50 Plate Russian Twists (#10/5)
40 Plate G2OH
Run 400m
30 Plate Squats
20 Burpees on plate
Run 200m
10 Plate OH Lunges