Strength:
Bulgarian Split Squat
7-7-5-5-5 (each leg)
Metcon:
In Pairs for time:
300 Double Unders
200 Pushups
80 Hang Power Cleans (#60/40)
40 Sandbag over shoulder (#75/45)
*one partner works while the other holds plate overhead (#20/15)
*switch as needed
Endurance:
For max reps:
5min Row (cal)
5min Bike (cal)
5min Double Unders
4min X-Ups
4min Burpees
4min DB Snatch (#15/10)
3min Mountain Climbers
3min Box Jumps
3min Roll-ups