Strength:
Power Clean
3-3-2-2-1-1
Metcon:
For time:
50 Wallball Shots (#10/6)
Run 400m
50 S2OH (#50/35)
Run 400m
50 C2B Pullups
Endurance:
For time:
Run 800m
Row 800m
Then 3 Rounds:
60 Kettlebell Swings (#16/12)
60 Walking Lunges Steps
60 Situps
Then:
Row 800m
Run 800m