Strength:
Split Jerk
2-2-2-1-1-1
Metcon:
AMRAP in 15min of the ladder:
4-6-8-10-12... etc keep adding 2reps
DB Power Cleans (#22.5/15,x2)
Toes-to-bar
DB Front Rack Lunges (#22.5/15,x2)
Box Jump Overs
Endurance:
For time:
50-40-30-20-10
Run 800m
Wallballs (#10/6)
Pushups
Situps