Strength:
Bent-Over Rows
5-5-5-5-5

Metcon:
For time:
50-40-30-20-10
Wallballs (#10/6)
Abmat Situps

Endurance:
AMRAP in 30min:
Row 800m
20 DB Burpees (#15/10, x1)
Run to stairs
20 DB Thrusters (#15/10, x1)

Skills:
Ring Muscle-up