Strength:
Pause Back Squat
3-3-3-3-3
*2sec pause at the bottom of each rep
Metcon:
2 Rounds for time:
Run 800m
12 Power Cleans (#65/42.5)
12 Burpee Pullups
Endurance:
AMRAP in 15min:
10 Medball Cleans (#10/6)
20 Box Jumps
30 Mountain Climbers
Rest 3min and then:
AMRAP in 15min:
10 Wallballs (#10/6)
20 Box Step-ups w/medball
30 Double Unders