Strength:
15min - build for a heavy load of:
3 Front Squats
*pause for 3sec at the bottom of the first rep
Metcon:
AMRAP in 16min of:
9 Thrusters (#50/35)
6 Burpees over the bar
3 Ring Muscle-ups
Endurance:
For time:
Run 200m
100 Double Unders
80 DB Snatches (#15/10,x1)
60 Wallballs (#10/6)
40 Cal Row
20 Pushup Burpees over DB
40 Cal Bike
60 Medball Cleans
80 DB Plank Rows (#15/10,x2)
100 Situps
Run 200m