Strength:
Strict HSPU - 5 sets of 5-10 reps
*Rest 90sec
*Go deficit if possible or scale down if needed
Metcon:
5 Rounds for time:
Run 400m
20m DB Overhead Walking Lunges (#22.5/15, x1)
Endurance:
EMOM for 35 min:
15/12 Cal Row
70 Double Unders
10 Burpee Box Jump
15/12 Assault bike
25 KB Swing (#16/12)
30 Situps
30 Back Extension