Strength:
6 Sets for load:
Press + Push-Press (2+2)
*Rest 2:00

Metcon:
3 Rounds for time:
7 Bar Muscle-ups
20 Front Rack Lunges (#60/40)
50 Double Unders

Endurance:
5 Rounds for time:
Run 400m
40 Double Unders
40 Kettlebell Swings (#16/12)
40 KB Hang Squat Cleans
40 KB Step-ups (bench)