Strength:
15min build up to a heavy load of 1-rep Power Clean + Push Jerk
Metcon:
7 Rounds for time:
3 Power Cleans (#80/50)
15 Pushups
30 Double Unders
Endurance:
AMRAP in 33min of:
22 Plate Thrusters (#15/10)
22 Knees-to-elbows
22 Situps
22 Ring Rows
22 Back extensions