Strength:
DB/KB Z-Press 6-6-6-6-6
20sec Hanging L-Sit after each set
Metcon:
For time:
50 Wallballs (#10/6)
40 Deadlifts (#100/70)
30 HSPU
20 Pistols
10 Wall Climbs
Endurance:
In teams of 3 for time:
Row 10,000m
1 Partner rows
1 Partner does 30 Burpee Box Jump overs
1 Partner rest
Switch every 30 BBJO