Strength:
Paused Front Squats
2-2-2-2-2
*pause for 5sec at the bottom of each rep

Metcon:
For time:
12 C2B Pullups
20 Overhead Lunges (#22.5/15, x1)
24 Pullups
20 Overhead Lunges
48 Toes-to-bar
20 Overhead Lunges

Endurance (Outdoor):
For time:
Run 400m
50 Double Unders
50 KB Swings (#16/12)
Run 400m
50 Pushups
50 KB SDHP
Run 400m
50 Jump Squats
50 Situps
Run 400m
50 KB Swings
50 Double Unders
Run 400m