Strength:
Dumbbell Bentover Row
8-8-8-8-8 (each arm)
30-60sec plank after each set
Metcon:
5 Rounds for time:
12 Medball Cleans (#10/6)
12 Toes-to-bar
48 Double Unders
Endurance:
In teams of 2 for time:
200 Air Squats
800m Run
120 Box Jump
800m Run
120 Push Ups
800m Run
120 V-ups
800m Run
120 Burpees
800m Run