Strength:
5 Sets for load of the complex:
Push-Press + Push-Jerk + Split-Jerk (2+1+1)
Metcon:
2 Rounds for time:
500m Row
20 Deadlifts (#100/70)
20 HSPU
Endurance:
EMOM for 32min of:
1 - Max DB Snatches (#15/10)
2 - Max Box Jumps
3 - Max Medball Situps
4 - Max DB Renegade Rows