Strength:
Elevated Ring Rows (weighted)
5-5-5-5-5
Metcon:
For time:
30-20-10
Toes-to-bar
Front Rack Reversed Lunges (#35/25)
*EMOM - 1 Wall Walk
Endurance:
For time:
Run 1600m
100 Air-Squats
Row 2000m
100 Gorilla Rows (#16/12,x2)
Bike 3200m
100 Pushups