Strength:
Elevated Ring Rows
5-5-5-5-5
*add weight (plates) every set if possible

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
DB Power Cleans (#22.5/15,x2)
Toes-to-bar
Assault Bike (calories)

Skills:

  1. Double Unders
  2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)