Strength:
Overhead Squat
5-4-3-2-1

Metcon:
10 Rounds for time:
Run 200m
10-9-8-7-6-5-4-3-2-1 Devil-Press (#22.5/15, x2)

Endurance:
AMRAP in 36min:
Run 200m
10 Jumping Rollups
20 Goblet Lunges (#16/12)
30 Kettlebell Swings (#16/12)

Skills:

  1. Double Unders
  2. Butterfly Pullups (requirment: good kipping pullups)