Strength:
5 Sets:
6 Elevated Ring Rows (weighted if possible)
20sec Sandbag Bear-hug hold
Rest 2:00
Metcon:
AMRAP in 8min:
8 DB Overhead Reversed Lunges (#22.5/15,x1)
18 DB Situps
AMRAP in 6min:
6 Devil-Press (#22.5/15,x1)
18 Air-Squats
AMRAP in 4min:
4 Bar Muscle-ups
18 Russian KB Swings (#32/24)
Endurance:
4 Rounds for time:
25 Medball Deadlifts (#10/6)
10 Burpees
25 Medball Cleans
10 Burpees
25 Wallball Shots
10 Burpees
25 Medball Push-Press
10 Burpees