Strength:
3 sets, increase load between sets:
5 Floor Press
Max Hollow body Hold
rest 2min
Metcon:
In teams of 2, I-go-you-go for total of 16 Rounds:
7 DB Hang Squat Cleans (#22.5/15, x2)
7 C2B Pullups
Endurance:
For time:
Run 1000m
100 Double Unders
Run 800m
80 Pushups
Run 600m
60 Pushups
Run 400m
40 KB Swings
Run 200m
20 Burpees
Run 800m