Skill:
Kipping Pullups
Metcon:
AMRAP in 12min of:
5 unbroken hang power cleans (#70/45)
20 Double Unders
Cash-out:
3 Rounds:
24 Weighted Ab-mat Situps (#15/10)
12 GHD Hip extension (spine stays neutral the whole time)
Endurance:
30 min amrap:
400m run
15 Thrusters (#20/15)
30 sit-ups
15 Front Squats (#20/15)