Strength:
15min build up load for the complex:
Clean Pull + Hang Squat Clean + Front Squat (2+1+1)
Metcon:
3 Rounds for time:
Row 500/400m
20 DB Burpee Box Step-overs (#22.5/15,x2)
15 HSPU
Endurance:
6 Rounds for time:
Run 400m
20m Burpee Broad Jumps
20m Bear Crawl
30 Air-Squats