Strength:
15min build up to a heavy load for the complex:
Clean + Hang Clean + Jerk (1+1+1)
Metcon:
For time:
30 Situps
50 DB Snatch (#22.5/15, x1)
30 Situps
50 Toes-to-bar
30 Situps
50 Burpees
30 Situps
Endurance:
5 Rounds for time:
Run 800m
30 Wallballs (#10/6)
30 Pushups
30m Bear Walk