Strength:
Bent-Over Row
5-5-5

Metcon:
For time:
Run 1600m
100 Wallball shots (#10/6)
30 Hang Power Snatches (#50/35)

Endurance:
For time:
50-40-30-20-10
Run 400m
Box Jump Overs
Air-Squats
Pullups

Skills:

  1. Double Unders
  2. Bar Muscle-ups (req: 5 strict c2b)