Strength:
Sumo Deadlift 3-3-3-2-2
Metcon:
5 Rounds For time:
20 Pushups
10-8-6-4-2 Front Squats (weights increase)
20 Situps
Rx' weights:
10 - #70/45
8 - #75/47.5
6 - #80/50
4 - #85/52.5
2 - #90/55
Endurance:
5 Rounds for time:
40 Double Unders
Run 200m
30 Box Jumps
Run 200m
20 KB Swings (#20/12)