Strength:
E2MOM for 12min:
Build heavy load for the complex:
Hang Squat Clean + Front Squat + Jerk (1+1+1)
Metcon:
4 Rounds for time:
24/18 Cal Bike (or Row 400/320m)
14 Hang DB Snatches (#22.5/15,x1)
14 Overhead DB Lunges
14 Ring Dips
Endurance:
AMRAP in 35min of:
Run 400m
30 Pushups
20 Goblet Cossack Squats (#16/12)
Run 400m
30 Plate Deadlifts (#15/10)
20 Plate Overhead Situps