Skill: 15min of skill practice - pick your weakness: Hand Stand (wall assisted/freestyle/walk) Single/Double/Tripple Unders Muscle-ups
Metcon: Complete as many reps as possible in 8 minutes of: Shoulder Press (#50/35) Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of: Hang Power-Cleans (#70/50) Each time you break, perform 30 air-squats