Strength:
Floor Press 3-3-3-3-3
30sec Handstand hold after each set

Metcon:
"Jackie"
For time:
1000m Row
50 Thrusters (#20/15)
30 Pullups

Endurance:
For time:
50-40-30-20-10 Burpees
Run 800m after each set

Skills:

  1. Double Unders
  2. Kipping Pullups