Strength:
5 Sets:
4 Weighted Pullups
20sec Sandbag walk around (bearhug)
Metcon:
5 Rounds for max reps:
3min AMRAP:
3 Burpees
6 KB Snatch (#24/16)
9 Wallballs (#10/6)
*Rest 1min between amraps
Endurance:
AMRAP in 28min of:
Run 200m
20 Jump Squats
Row 250/200m
20 Plate Overhead Situps (#15/10)
Bike 15/12 Cal
20 Pushups