Strength:
7 Sets:
2 Hang Squat Cleans
*1st rep above the knee, 2nd rep under the knee

Metcon:
AMRAP in 14min of the ladder:
3-6-9... Hang to overhead (#50/35)
15 Abmat Situps

Endurance:
4 Rounds of:
Row 500/400 meters
Rest 1:00 between each round
After round 4, rest 2:00 then:

4 Rounds of:
Bike 30/21 calories
Rest 1:00 between each round
After round 4, rest 2:00 then:

4 Rounds of
Run 400m
Rest 1:00 between each round

*Score is slowest round on each section