MetCon
“The Ensign”

3min AMRAP x6 with 1min rest

3 Power Cleans 155/115lbs
6 Push-ups
9 Air Squats/Ring Dips (alternate between 3min efforts)

Endurance
Tabata
All Sports:

20:10×8, 20sec On, 10sec Off, 8 rounds
Goal is to cover as much distance as possible.