SKILL

A) 5 x 5 Weighted Pull-ups

B) 5 x 5 Weighted Ring dips

 

METCON

4 Rounds

In 5 min complete:

400m Run

25 Double unders

15 Kb Swing (53/35#)

10 Burpee box jumps (20″)

Rest and repeat at 5, 10, and 15 min mark