Strength:
Tempo Weighted Pushups @50X5
5-5-5-4-4

Metcon:
3 Rounds for time:
Run 400m
40 Russian KB Swings (#32/24)
4 Rope Climbs

Endurance:
For time:
400 Double Unders
200 Cal Row
100 Cal Bike
*E3MOM - Run 400m
*Rx - Wear a 10/6kg vest