Strength:
Back Squat
5-5-5
Metcon:
For time:
10 Burpees over the bar
20 Thrusters (#40/30)
10 Burpees over the bar
16 Thrusters (#50/35)
10 Burpees over the bar
12 Thrusters (#60/40)
Endurance:
6 Rounds for time:
Run 400m w/DB
30 Russian Twists
20 Goblet Jump Squats
10 Devil-Presses
*Rx: #15/8,x1 DB