Skill:
Single/Double/Tripple Unders practice

Metcon:
For time:
50-40-30-20-10 Double Unders
25-20-15-10-5 Toes-to-bar
10-10-10-10-10m Handstand Walk

Endurance:
In Pairs, AMRAP in 40min of:
50 Burpees
400m Run
50 KB Swings (#24/16)
400m Run
50 Pullups
400m Run
50 Pushups
400m Run

Competitors:
A. Gymnastics strength:
12-9-6 Deficit HSPU
3-2-1 Pegboard ascents
*rest 2min between sets

B.
For Time:
20/15 Cal Row
30 Power Cleans (#60/40)
20/15 Cal Row
25 Push Jerks (#60/40)
20/15 Cal Row
20 Front Squats (#60/40)
20/15 Cal Row
15 Clusters (#60/40)

C. Midline:
4 Sets:
20-30sec L-Sit
20 GHD Reversed hypers