Strength:
Weighted Dips (Bars/Rings)
6-6-4-4-2-2
*pause for 15sec at the top of the last rep of each set
Metcon:
For time:
21-15-9
Thrusters (#43/30)
Burpees over the bar
V-Ups
Box Jump Overs
Outdoor:
35min time cap:
2000m Run (4 laps)
In the remaining time -AMRAP
8 Burpees
26 Jumping Lunges
12 Hand Release Push-Ups
26 Jumping Squats