Metcon:
For time:
Run 400m
40 Kettlebell Swings (#24/16)
Run 200m
20 Thrusters (#40/30)
Run 400m
40 V-ups
Run 200m
20 Toes-to-bar

Cash-out:
Grip strength - accumulate 120sec of Pinch Grip Plate hold (two hands) (#20/15)