Strength:
Weighted Pushups
8-8-6-6-4-4
Metcon:
AMRAP in 20min of:
7 HSPU
14 KB/DB Front Squats (#24/16, x2)
Run 200m
Endurance:
4 Rounds for time:
Run 800m
24 KB Thrusters (#16/12, x1)
24 Burpees over KB
24 Hollow Rocks
Outdoor:
AFAP:
100 Air Squats
100 Pushups
100 Situps
100 Lunges
*every 2.5min do 30 rope jumps