Strength:
Split-Jerk
2-2-2-2-2-2
*pause for 3sec at the recieving position before completing each rep
Metcon:
AMRAP in 16min of:
3 Bar Muscle-ups
4-6-8... DB Front Squats (#22.5/15,x2)
15 Situps
*keep adding 2 reps to the front squats every round
Endurance:
For time:
Row 2000/1600m
50 Wallballs (#10/6)
40 Plate G2OH (#20/15)
30 Burpees Over Plate
Bike 96/72 Cal
50 Medball Overhead Situps
40 Plate Overhead Lunges
30m Burpee Broad Jumps
250 Double Unders