Strength:
5 Sets for load:
3 Press + 3 Push-Press
rest 2:00
Metcon:
3 Rounds for time:
Run 400m
24 Kettlebell Swings (#24/16)
24 Knees-to-elbows
24 V-Ups
Outdoor:
AMRAP in 30min of the ladder:
2-4-6-8-10-12...
DB Snatch (#15/10)
X-Ups
Burpees
Weighted Step-ups