Metcon:
In teams of 2 for time:
90 DB Thrusters (#22.5/15, x2)
90 Box Jump overs
*one works, one bear hug sandbag hold (#60/45)
*the sandbag may not touch the floor for the whole workout. penalty is 5 burpees for both partners
Core:
5 Sets for quality:
10-30sec Hanging L-Sit
3-7 Strict Toes-to-bar
Rest 1min
Skills:
Kipping Pullups