Strength:
Weighted Dips
15min build up load for an RM3
*use bars/rings/boxes

Metcon:
For time:
Run 1000m
50 KB Swings (#24/16)
50 KB Overhead Lunges (#24/16,x1)

Endurance:
For time:
300/240 Cal Bike
*EMOM:
Even: 5 Burpee Box Jumps
Odd: 10 Wallballs (#10/6)