Strength:
Paused Push-Press
3-3-3-3-3
*pause for 3sec at the top of each rep
Metcon:
For time:
21-15-9
Deadlifts (#100/70)
Run 200m
DB Push-Jerks (#22.5/15,x2)
Run 200m
Endurance:
10 Rounds for time:
Run 400m
18 Wallballs (#10/6)
15 Medball Situps
12/8 Cal Bike