Strength:
Hang Squat Cleans
2-2-2-2-2
*Pause for 3sec at the bottom of each rep
Metcon:
AMRAP in 15min of:
6-8-10-12... Deadlifts (#100/70)
16 Pushups
16 Situps
*keep adding 2 deadlift every round
Endurance:
For time:
1000-800-600-400-200m Row
20 DB Burpee Box Step-ups (#15/10,x2)
100-80-60-40-20 Double Unders