Strength:
Paused Back Squats
3-3-3-3-3
*3sec pause at the bottom of each rep
Metcon:
"Nate"
AMRAP in 20min of:
2 Ring Muscle-ups
4 HSPU
8 KB Swings (#32/24)
Endurance:
For time:
10-9-8-7-6-5-4-3-2-1
Devil-Press (#15/10,x1)
V-ups
Cal Bike
Rollups
Wallballs (#10/6)
Run 400m (after each round)