Strength:
Weighted Pullups - 15min build up to an RM4
Metcon:
For time:
400m Run
30 KB Swings (#32/24)
400m Run
24 Ring Dips
400m Run
18 Front Squats (#80/50)
400m Run
12 Bar Muscle-Ups
Endurance:
3 Rounds for time:
Run 800m
80 Air-Squats
Row 500/400m
50 Situps
Bike 30/24 Cal
30 Ring Rows