Strength:
Paused Back Squat
2-2-2-2-2
Pause for 5sec at the bottom
Metcon:
"JT"
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Endurance:
In teams of 2:
100 Burpees
200 Kettlebell Swings (#16/12)
300 Situps
400 Double Unders
*One partner works while the other runs 400m