Strength:
Weighted Pullups
3-3-3-1-1-1
Metcon:
For time:
21-15-9 reps of:
DB Power Cleans (#22.5/15, x2)
HSPU
DB Step-ups (#22.5/15, x2)
Endurance:
In teams of 2:
100 Double Unders
Run 800m
100 Double Unders
Run 600m
100 Double Unders
Run 400m
100 Double Unders
then
Row 3km for time