Strength:
Overhead Squat
3-3-3-3
*pause for 3 sec at the bottom of each rep
build up load each set.
Metcon:
For time:
30 C2B Pull-ups
400m Run
30 Power Snatches (#60/40)
30 Cal Row
30 Thrusters (#60/40)
30 Cal Bike
*complete the workout in any order you like (finish all reps of a movement before moving on to the next)
Endurance:
For time:
1000 Double Unders
*Every break:
5 Burpee Box Jumps