Strength:
E2.5MOM for 15min:
Weighted Chin-ups
5-5-4-4-3-3
Metcon:
In Pairs, i-go-you-go
AMRAP in 15min of:
4 Hang Power Cleans (#60/40)
2 Front Squats
1 S2OH
*Switch every full round
*The bar must stay off the ground for the entire workout, every time the bar touch the ground perform 10 Synced burpees over the bar
Endurance:
For time:
1 Stairs Ascend
100 Pushups
1 Stairs Ascend
125 Russian KB Swings (#16/12)
1 Stairs Ascend
150 Air-Squats
1 Stairs Ascend
175 Situps
1 Stairs Ascend
200 Double Unders