Skill Work:

3 rounds for quality:

L Sit Hold for :10

Ring Support Hold for :10

10 Alternating Pistols

Metcon:

 

25 minutes of:

1a) weighted step ups alternating x 20 reps.  Rest :60.

1b)Single Arm Farmer Carry x 50 yd. each. Rest :60.

1c) Double DB rows x 10.  Rest :60