Strength:
Deadlift
10-8-6-4-2
increase load every set
Metcon:
7 Rounds for time:
7 Hang Power Cleans (#60/40)
7 Front Squats
7 Toes-to-bar
Endurance:
4 Rounds for max calories:
30 Plate Thrusters (#20/15)
15 V-Ups
2min Max Cal Row
30 Plate Overhead Lunges
15 Burpees on Plate
2min Max Cal Bike