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