Strength:
15min build to an RM4 Push-Press
Metcon:
AMRAP in 14min of the ladder:
1-2-3-4-5-6...
Ring Muscle-Ups
5-10-15-20-25-30...
DB Snatch (#22.5/15,x1)
*Keep adding 1 MU and 5 DB snatch every round
Endurance:
5 Rounds for time:
80 Double Unders
50 Medball Situps (#10/6)
Run 400m w/Medball
50 Medball Overhead Lunges
80 Mountain Climbers