Strength:
Sumo Deadlift - 15min build to a heavy RM2
Metcon:
AMRAP in 7min of:
3-6-9-12....
Overhead Squats (#50/35)
Toes-to-bar
Rest 2min into:
AMRAP in 7min of:
3-6-9-12....
KB Swings (#32/24)
Burpees
Endurance:
6 Sets for max Cal Bike/Row:
4min Cap:
15 Box Jumps
20 AbMat Situps
40 Double Unders
Max Calories on the Bike/Row on remaining of the 4min
*rest 2min between sets