Strength:
5 Sets:
2 Seated Legless Rope Climbs
40m Farmer Carry (as heavy as possible)
Rest 2min

Metcon:
For time:
25-20-15-10-5 Overhead Squats (#35/20)
10 Burpee Box Jump Overs

Endurance:
Every 5 min for 50min:

  1. Double Unders
  2. Row 800m
  3. Burpees
  4. Kb Swing (#16/12)
  5. Run 800m