Strength:
Clean and Jerk - 20min build to RM1 or practice technique

Metcon:
3 Rounds for time:
Run 400m
50 Situps
7 Ring Muscle-ups

Endurance:
For time:
50-40-30-20-10 Burpee Box Jump Overs
10-20-30-40-50 Medball Clean into Wallball (#10/6)