Strength:
Elevated Ring Rows
5-5-4-4-3-3
*add weight if possible or scale as needed

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
DB Thrusters (#22.5/15,x2)
Pullups
Box Jumps

Endurance:
10 Rounds for time:
50 Double Unders
25 Medball Situps (#10/6)
15 Medball Cleans
10 Pushups
Run 200m