Metcon:
AMRAP in 15min:
5 Deadlifts (#100/70)
5 Ring Dips
5 Box Jumps

Core Strength:
3-5 Sets for quality:
5 Strict Toes-to-bar
10 Hollow Rocks
15 GHD Situps/ABmat Situps

Endurance:
AMRAP in 35min:
1 Stairs ascend
50 Double Unders
40 Wallballs (#10/6)
30 Pullups

Skills:

  1. Double Unders
  2. Pistol Squat Progressions