Strength:
EMOM for 14min:
Even: 5 Floor Presses (increased load)
Odd: 10-20 Pushups
Metcon:
For time:
90 Air-Squats
60 Russian KB Swings (#32/24)
30 S2OH (#60/40)
*EMOM - 4 Burpees over the bar
Endurance:
8 Rounds for time:
16 Medball Power Cleans (#10/6)
16 Plate Overhead Situps (#20/15)
16 Cal Bike
16 Plate Thrusters (#20/15)