WOD

Strength:
Paused Push-Press
5-5-3-3-2-2
Pause for 3sec at the bottom of the “dip”

Metcon:
5 Rounds for time:
10 Deadlifts (#100/70)
5 Ring Muscle-ups

Endurance:

5 Rounds for time:
Run 800m
40 Situps
40 Pushups
40 Back Extensions

Skills:

  1. Double Unders
  2. Kipping Toes-to-bar