Strength:
Split Jerk
2-2-2-2-2
*Pause for 3sec at the dip and at the catch of each rep.
Metcon:
For time:
Run 400m
32 HSPU
32 Weighted Step-ups (#22.5/15, x2)
32 Cal Row
32 Kettlebell Swings (#32/24)
Run 400m
Endurance:
"Gallant"
For time:
1600m run w/medball (#10/6)
60 Burpee Pullups
800m run w/medball (#10/6)
30 Burpee Pullups
400m run w/medball (#10/6)
15 Burpee Pullups