Strength:
Back Squat 5-5-5

Metcon:
AMRAP in 20min of:
5 Weighted Pullups (#10/4kg DB between legs)
5 Deadlifts (#100/70)
5 Burpees over bar

Endurance:
40min AMRAP:
10 Cal Row
20m Burpee broad jumps
30 Air-Squats
40 Double Unders

Skills:

  1. Pistol Squat
  2. Handstand Pushups (Strict and Kip)