Strength:
Back squat 3×5 @ 85% 1RM
Endurance:
6x run for 1 minute, rest for 1 minute—for total distance
WOD:
In teams of 3:
3 rounds, 1 minute each station for total reps:
Kettlebell swing
Box jump, 20″
Jumping alternating squats
Team with most total reps wins
Runs: 1 mile + 280 meters
WOD: 215 reps; with studly teammates Kaleb and Josue we got 566 reps total.
That was a good one.
Runs: 1 mile + 350 meters.
WOD: 116 reps. That was hard after the runs.