Strength:
Weighted Chinups
12min build up load for 3-reps
Metcon:
10 Rounds for time:
Run 200m
15 Wallballs (#10/6)
2 Sandbag Over Shoulder (#75/45)
Endurance:
EMOM for 36min:
1 - 40 Double Unders
2 - 12 Goblet Squats (#16/12)
3 - 12 Box Jumps
4 - 12 Hand Release Pushups
5 - 40 Mountain Climbers
6 - Plank