Strength:
Back Squat
10-10-10
*go as heavy as possible for 10 reps
Metcon:
10 Rounds for time:
30 Double Unders
7 Double KB Snatch (#24/16, x2)
Endurance:
5 Rounds:
Run 400m
20 Box Jumps
20 Situps
20 DB Thrusters (#15/10, x1)
Rest 2min
Skills:
Ring Muscle-up