Strength:
Deadlift
5-5-5
Metcon:
For time:
4 Rounds of:
Run 200m
8 Hang Squat Cleans (#40/30)
Into:
4 Rounds of:
Row 250/200m
8 Thrusters (#40/30)
Endurance:
AMRAP in 35min of the ladder:
5-10-15-20-25... +5
Box Jumps
Pushups
Air-Squats
Tuck-ups
Back extensions