Strength:
Thrusters 3-3-3-3-3
Metcon:
5 Rounds for time:
15m KB/DB OH Walking Lunges (#24/16, x2)
21 Burpees
Endurance:
For time:
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Plate G2OH (#20/15)
Then, 3 Rounds of:
15 Box Jumps
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wallballs (#10/6)
30 Situps
Then:
50 Burpees
Skills:
- Kipping Toes-to-bar
- Kipping Ring Dips