Strength:
Weighted Ring Dips
3-3-3-3-3
Metcon:
AMRAP in 13min:
100 Double Unders
50 Weighted Pushups (#20/10)
25 Thrusters (#50/35)
12 Bar Muscle-ups
Endurance:
3 Rounds for time:
Run 800m
30 Air-Squats
20 Situps
10 Double Unders
Run 800m
30 Lunges
20 V-Ups
10 Double Unders