Strength:
7 sets for load:
Power Clean + Hang Power Clean (1+1)
rest 2min between sets
Metcon:
For time:
27-21-15-9-3 reps of:
Front Squats (#43/30)
HSPU
Endurance:
In teams of 2, i-go-you-go:
120 Burpees (switch every 15)
600 Double Unders (switch every 100)
1600m Run (switch every 400m)
4000m Row (switch every 500m)