Strength:
12min build up load for the complex:
Cluster + Thruster + Push-Press (1+1+2)
Metcon:
5 Rounds for max reps:
2min cap:
20 DB Box Step-ups (#22.5/15,x2)
AMRAP DB Push-Press on remaining time
*rest 2min between rounds
Endurance:
AMRAP in 32min of:
30 Wallballs (#10/6)
20 Cal Bike
Run 800m
20 KB Goblet Lunges (#16/12)
30 Situps