Strength:
Weighted Dips (Rings/Bars)
12min build up to RM3
Metcon:
3 Rounds for time:
20 DB Snatch (#22.5/15)
Run 200m
20 Box Step Ups (#22.5/15,x1)
Row 250/200m
Endurance:
AMRAP in 40min of:
5 Box Jumps
5 Air Squats
5 Pushups
5 Sit-ups
5 Roll-ups
25 Double Unders