Strength:
12min to build a heavy 2-rep Cluster.
Metcon:
For time:
Run 200m
30 Hand-Release Pushups
30 Russian Kettlebell Swings (#32/24)
30 Wallballs (#10/6)
Run 200m
20 HRPU
20 Russian KBs
20 Wallballs
Run 200m
10 HRPU
10 Russian KBs
10 Wallballs
Run 200m
Endurance:
30 min AMRAP:
200m dual kb walk in front rack 16 kg
15 Ring Dips
15 GHD sit-ups
15 back extension