Strength:
Tempo Back Squats
3-3-3-3-3
5sec down, 5sec up
Metcon:
AMRAP in 10min of the ladder:
3-6-9-12-15... etc
Power Cleans (#60/40)
HSPU
Endurance:
Strength:
Nordic hamstring curls 4x8
Metcon:
Complete is many rounds as possible in 30 min:
Run 400m
30 Burpees
25 Cal Row