Skill:
3 Rounds for quality:
L-Sit hold 30sec
HS hold 60sec
Metcon:
15-12-9 of:
Hang Squat Clean (#60/40)
Pullups
3 Min. Rest
9-12-15 of:
Push Jerk (#60/40)
Toes to Bar
Endurance:
Warmup: Quad strength and running technique
Strength: 3x12 Goblet Squats
Runs: 3 x 100m partner resistance w/band
2km Run