Strength:
Overhead Squat
3-3-3 (2sec pause at the bottom)
2-2-2 (3sec pause at the bottom)
Metcon:
10 Rounds for time:
Run 200m
5 Push-Press (#60/40)
10 Air-Squats
Endurance:
For time:
100-80-60-40-20 Double Unders
50-40-30-20-10
Cal Row
Abmat Situps
Wallballs (#10/6)