Strength:
Pause Deadlift 3-3-3-3-3
pause for 3 sec 5cm off the ground and at the top of each rep
Metcon:
6 Rounds for time:
30 Air Squats
5 Bar Muscle-ups
Endurance:
For time:
1000-800-600-400-200m Run
50-40-30-20-10
Kettlebell SDHP (#24/16)
Air Squats
Situps