Strength:
Weighted Pullups
5-5-5-3-2-1
*rest 2-3min between sets
Metcon:
In teams of 2, i-go-you-go for AMRAP in 15min of:
3 Sandbag Over shoulder (#60/45)
5 Ring Dips
7 DB Front Squats (#22.5/15, x2)
Endurance:
For time:
10-20-30-40-50
Run 800m
Situps
Box Jumps
KB Swings (#16/12)