Strength:
Front Squats
3-3-3-2-2-2
*pause for 3sec at the bottom of each rep
Metcon:
3 Rounds for time:
Run 400m
20 Toes-to-bar
10 DB Thrusters (#22.5/15,x2)
5 Ring Muscle-ups
Endurance:
In Pairs for time:
Run 800m (together)
200 Medball Passes (3/2m distance)
200 KB Swings (#16/12)
200 Hollow Rocks
200 Plate G2OH (#15/10)
Run 800m (together)
100 Medball Passes
100 KB Swings
100 Hollow Rocks
100 Plate G2OH
*1works / 1rest except for the runs and medball passes