Strength:
E1.5MOM for 10:30 (7sets)
5 Push-Jerks (touch and go)
Metcon:
5 Rounds for time:
5 Hang Squat Cleans (#70/45)
7 HSPU
9 Box Jump Overs
Endurance:
For time:
100-80-60-40-20 Air-Squats
*Every break:
Row 500/400m
100-80-60-40-20 Situps
*Every break:
Bike 30/24 Cal