Strength:
20min build up load for an RM1 Clean and Jerk
Metcon:
AMRAP in 12min of:
20 Jump Squats
8 DB Devil-Press (#22.5/15,x1)
3 Rope Climbs
Endurance:
EMOM for 35min:
1st minute: 14 Cal Bike
2nd minute: 16 KB Swings (#24/16)
3rd minute: 10x8m Shuttle Runs w/Plate (#20/15)
4th minute: 4 Wall Walks
5th minute: Rest