Strength:
Tempo Pushups (weighted) @5353
6-6-6-6-6
*20 Commando Planks after each set
Metcon:
6 Rounds for time:
16 Single-arm SDHP
20 Jump Squats
24 Situps
*EMOM - 4 Clusters
Endurance:
AMRAP in 37min of the ladder:
2-4-6-8-10-12... etc
Overhead Lunges (kb/db/plate)
Push-Press
Burpees over object
Bent-over Rows