Strength:
Weighted Pushups
10-8-6-4-2
Metcon:
4 Rounds for time:
30 Wallballs (#10/6)
20 DB Snatch (#22.5/15,x1)
10 Deadlifts (#100/70)
Endurance:
For time:
Run 800m
120 KB Swings (#16/12)
Bike 48/36 Cal
120 KB Box Step-overs
Row 1000/800m
120 X-Ups
Run 800m