Strength:
Weighted Ring Dips
5-5-4-4-3-3
*20sec Hanging L-Sit hold after each set
Metcon:
For time:
27-21-15-9-3
Hang Power Cleans (#40/30)
Box Jump Overs
Endurance:
4 Rounds for time:
Run 1000m
100 Double Unders
75 Walking Lunges Steps
50 Pushups