Strength:
Front Rack Reversed Lunges
8-8-8-8
10-20sec Ring Support after each set
Metcon:
AMRAP in 16min of:
18 Dumbbell Hang Clean and Jerks (#22.5/15, x1)
15 Lateral Burpees over the DB
12 Toes-to-bar
Endurance:
10 Rounds for time:
Row 250m
50 Double Unders
25 Kettlebell Swings (#16/12)
10 Box Jumps
Skills:
Handstand Walk