Strength:
Weighted Dips
3-3-3-3-3
*Pause for 2sec at the bottom of each rep

Metcon:
AMRAP in 15min of:
2-4-6-8.. Double KB C&J (#24/16, x2)
25 Double Unders
10 Hand Release Pushups

Endurance:
For time:
100 Box Jumps

Then 10 Rounds of:
Run 400m
Row 400m

Then 100 V-ups

Skills:

  1. Rope Climb
  2. Kipping Ring Dips (req: 2 strict dips)