Speed tests:
1 - Row 400m
2 - 6x10m Shuttle Sprint
3 - Stairs ascend (all the way up and back to the box)
*go as fast as possible on each attempt and rest as needed between
Metcon:
3 Rounds for time:
25 Deadlifts (#80/55)
25 Ring Dips
(16min timecap)
Skills:
Handstands (hold/walk)