Strength:
Bent Over Row
6-6-4-4-2-2
Metcon:
5 Rounds for time:
7 Push Press (#60/40)
14 Toes-to-bar
28 Air-Squats
Endurance:
For time:
Run 1600m
100 V-Ups
100 Wallballs (#10/6)
100 DB Burpees (#15/10, x2)
Run 1600m
*Split reps as you like except for the runs