Strength:
Power Clean
3-3-3-3-3
*15-20sec L-Sit hold after each set
Metcon:
5 Rounds for time:
8 HSPU
40 Double Unders
8 DB Box Step-ups (#22.5/15,x2)
Endurance:
7 Rounds for time:
Run 400m
20 Walking Lunges Steps
20 KB Swings (#16/12)
20 Pushups
20 Situps