Strength:
Overhead Squat 8-8-8
Metcon:
3 Rounds for time:
40 Lunges
7 Thrusters (#70/45)
Run 400m
Endurance:
AMRAP in 42min of:
3-9-15-21-27... etc adding 6reps to each drill
Pushups
Box Jumps
Situps
Plate G2OH (#20/15)
*Run 200m after each set