Strength:
Bent-Over Rows
8-8-6-6-4-4
*L-Sit 10-30sec after each set

Metcon:
AMRAP in 12min of the ladder:
3-5-7-9-11...
S2OH (#60/40)
Bar facing burpees

Endurance:
AMRAP in 35min of:
Run 400m
20 Situps
10 Rollups
20 Jump Squats
10 Burpees

Skills:
Handstand walk (beginners and advanced drills)