Strength:
Strict Press
3-3-3-3-3
then 1 more set of max reps @85% of the load
Metcon:
5 Rounds for max reps:
3min AMRAP:
8 DB Box Step Overs (#22.5/15,x2)
8 Knees-to-elbows
8 Hang Power Snatch (#40/30)
*Rest 1min between rounds
Endurance:
7 Rounds for time:
Run 400m
15 Pushups
25 Air-Squats
35 Situps
Row 400m