Strength:
Weighted Pullups
5-5-4-4-3-3
Metcon:
5 Rounds for time:
50 Double Unders
12 Double DB/KB Clean and Jerks (#22.5/15,x2)
Endurance:
4 Rounds for time:
Run 400m
30 Burpee Box Jump Overs
30 Jump Squats
Run 400m
30 Plate Russian Twists (#20/15)
30 Plate Deadlifts