Strength:
Snatch - 20min build to a heavy 1rep or practice technique

Metcon:
In Pairs, i-go-you-go
AMRAP in 15min of:
3 Sandbag Squats (#75/45)
4 Burpees over sandbag
5 Box Jump Overs

Endurance:
AMRAP in 30min:
50M dual Kb overhead carry (#20/12)
Run 400m
50m dual kb overhead carry (#20/12)
30 Goblet Squats (#20/15)

Skills:

  1. Double Unders
  2. Bar Muscle-up
    (req: 5 strict c2b pullups)