Strength:
400m Front Rack DB/KB Carry
go as heavy as possible

Metcon:
In Pairs, 5 Rounds for time:
Run 400m (together)
12 Power Snatches (#60/40)
8 Sandbag Over Shoulder (#60/45)

Endurance:
For time:
20-18-16-14-12-10-8-6-4-2 reps of:
Box Jumps
Wallballs (#10/6)
Cal Row

Skills:

  1. Pistol Squat
  2. Kipping Toes-to-bar