Strength:
Weighted Pullups
5-5-5
30sec Sandbag bear-hug hold after each set
Metcon:
For time:
Run 800m
48 Box Jump Overs
32 HSPU
16 Devil-Press (#22.5/15)
Outdoor:
5 Rounds:
5min AMRAP, 1min Rest:
Run 100m
15 Air Squats
15 Pushups
Run 100m
20m Burpee Broad Jumps