Strength:
Sumo-Deadlift
4-3-3-2-2
Metcon:
For time:
3 Rounds:
15/12 Cal Bike
10 DB Push-Press (#22.5/15,x2)
2 Rounds:
50 Double Unders
5 Rope Climbs
1 Round:
30 Burpees
10 Sandbag Over Shoulder (#75/45)
Endurance:
AMRAP in 40min of:
5 Burpees
10 KB Box Step-ups (#16/12,x1)
15 Russian KB Swings (#16/12)
Run 400m
15 Situps
10 Box Jumps
5 Pike Pushups
Run 400m