Strength:
15min build up to a heavy set of 3 touch and go Power Snatches
Metcon:
5 Rounds for time:
5 Thrusters (#60/40)
10 Box Jumps
5 Squat Cleans (#60/40)
Run 200m
Endurance:
10 Rounds for time:
21 Cal Bike
18 Walking Lunges steps
15 Situps
12 Pushups
9 Burpees