Skill/Strength:
3 rounds for max reps of
max rep Med Ball Sit-ups, pick load, 45 secs
max rep Flutter Kicks, 45 secs
Hollow Hold, 45 secs

Metcon:
In 2 min
50 Double Unders/50 Single Unders
10 Power Clean and Jerks 115/85lbs
Max Box Jump Over Step Downs 24/20”
-Rest 1 min after each round
-Repeat for 5 total rounds
-Don’t spend more than 45 seconds on jump roping
-Pick a weight you can do unbroken