Strength:
Press
5-5-5-5-5
Metcon:
AMRAP in 18min of:
20 DB Burpee Step-overs (#22.5/15,x1)
20 DB Push-Jerks (#22.5/15,x1)
Run 200m
Outdoor:
For time:
Run 800m then:
50-40-30-20-10
Jump Squats
Plank Shoulder-taps
Situps
Mountain Climbers
Then Run 800m