Strength:
E3MOM for 12min:
6 Weighted Pushups (increase load)
20 Hollow Rocks
Metcon:
7 Rounds for time:
12 Deadlifts (#50/35)
9 Box Jumps
6 Push-Press (#50/35)
Endurance:
AMRAP in 30min of:
Run 200m w/Plate (#20/10)
15 Plate G2OH
10 Plate Overhead Lunges
5 Burpees on plate