Skill:
Accumulate (split as you want):
3-5min Handstand Hold
3-5min L-Sit Hold
Metcon:
AMRAP in 20min of:
"Helen"
400m Run
21 KB Swings (#24/16)
12 Pullups
*record first 3 rounds for progression
Endurance:
For time:
6 Rounds:
15/10 Cal Bike
15 Burpee Box Get Overs
10 Plate G2OH (#20/15)
6 Rounds:
Row 250/200m
25 Medball Situps
20 Wallballs (#10/6)
*Complete all 12 Rounds in any order