Strength:
Front Squat 3-3-3-2-2-1
*Pause for 3sec at sets 1-3
*Pause for 2sec at sets 4-5
*Pause for 1sec at the last set

Metcon:
AMRAP in 17min of:
3 Rope Climbs
Run 200m
15 ABmat Situps
10 Deadlifts (#80/50)

Endurance:
AMRAP in 36min:
4min Russian Kettlebell Swings (#24/16)
4min Burpee broad jumps
4min Goblet Squats (#24/16)

Skills:

  1. Double/Tripple Unders
  2. Handstand walk