Metcon:
10 Rounds for time:
1: 200m run
2: Burpees
3: Wall Walks
4: Toes-to-bar
5: Pullups
6: Wallballs (#10/6)
7: Box Jumps
8: Deadlifts (#60/40)
9: Hang Squat Cleans (#60/40)
10: Thrusters (#60/40)
*Start from 1 (Run), then do 1+2, then 1+2+3... etc until the last round.
Endurance:
EMOM for 40min:
1 - Max Effort Bike (Cals)
2 - 12 Burpees
3 - 8 Rollups
4 - Rest