Strength:
Weighted Pullups
5-5-5
Metcon:
6min AMRAP:
9 Deadlifts (#60/40)
12 Box Jumps
Rest 2min
4min AMRAP:
6 Hang Power Cleans (#60/40)
9 Pushups
Rest 2min
2min AMRAP
3 Front Squats (#60/40)
6 Burpees over the bar
Endurance:
For time:
Run 800m
100 Thrusters (#20/15)
Run 400m
150 Kettlebell Swings (#16/12)
Run 800m
200 Situps
Run 400m