Strength:
Back Squat
3-3-3-3-3
*Pause for 1sec at the bottom of each rep
Metcon:
For time:
50-40-30-20-10 Wallballs (#10/6)
12 Hang Clean and Jerks (#43/30)
Endurance:
AMRAP in 32min of:
21 Situps
15/12 Cal Row
5-6-7-8-9... Burpee Box Step-Overs (#15/8,x2)