Strength:
Paused Thrusters 2-2-2-2-2
5sec Pause at the bottom of each rep
Metcon:
4 Rounds for time:
Run 400m
20 Toes-to-bar
10 KB Push-Jerk (#24/16, x1)
Endurance:
For time:
50-40-30-20-10
Burpees on plate
OH Walking Lunges with plate (#20/15)
Run 200m w/Plate after each round
Skills:
Kipping/Butterfly Pullups