Monday - 070817

Skill:
5 Rounds for quality:
20sec L-Sit hold
20sec Rest
20sec Hollow body rocks
20sec Rest

Metcon:
AMRAP in 4min:
25 Double Unders
3 Overhead Squats (#70/47.5)
10 Burpees over the bar

AMRAP in 4min:
25 Double Unders
4 Overhead Squats (#60/40)
10 Burpees over the bar

AMRAP in 4min:
25 Double Unders
5 Overhead Squats (#50/35)
10 Burpees over the bar

Endurance:
2 Rounds:
Run 400 Meter
30 Burpees
Run 400 Meter
30 Box Jump
Run 400 Meter
30 Goblet Squat (#20/16)
Run 400
30 KB Swing (#20/16)