Strength:
Paused Deadlifts
3-3-3-3-3
*3sec pause under the knee before completing each rep
Metcon:
For time:
40 C2B Pullups
75 V-Ups
150 Wallballs (#10/6)
*Split reps as you like
Endurance:
AMRAP in 38min of:
Run 800m
50 Plate Thrusters (#20/15)
Row 1000m
50 Burpees on plate
2 Stairs ascends w/plate