Strength:
Weighted Box Step-ups (DBs/KBs)
6-6-6-6-6-6 (3 each leg)
go as heavy as possible
rest 1:30
Metcon:
4 Rounds for time:
15 Wallballs (#10/6)
10 HSPU
5 Deadlifts (#110/75)
1 Legless Rope Climb
Endurance:
10 Rounds, each as fast as possible:
Run 200m
20 Double Unders
20 Situps
20 Walking Lunges Steps
*Rest 1:1