Strength:
Deadlift 3-3-3
Metcon:
AMRAP in 5min:
Run 400m
Max Strict Pullups with DB between legs on remaining time (#10/4)
*Rest 1min then:
AMRAP in 5min:
Run 400m
Max Burpees on remaining time
*Rest 1min then:
AMRAP in 5min:
Run 400m
Max Clean and Jerks on remaining time (#60/40)
Endurance:
For time:
100 Wallballs
90 Mountain Climbers
80 ABmat Situps
70 KB SDHP (#16/12)
60 Pushups
50 Wallballs
40 Mountain Climbers
30 ABmat Situps
20 KB SDHP
10 Pushups