Strength:
15min build to a heavy load of the complex:
Clean Pull + Power Clean + Hang Power Clean (1+1+1)
Metcon:
AMRAP in 16min of:
20 Toes-to-bar
20 KB Front Rack Lunges (#24/16,x2)
20 Cal Row (or 14 Bike)
Endurance:
10 Rounds for time:
Run 200m
15 Barbell SDHP (#20/15)
10 Burpees
5 Jumping Rollups