Strength Metcon
For time
15-12-9
Front squats 70/50
Lat burpees over the bar
Skill
3 strict pull-ups +3 kipping pull-ups+3 kipping c2b+
3 butterfly pull-ups+3 butterfly c2b
or
Max effort strict hspu+Max effort kipping hspu
or Muscle-up work
Conditioning
3 rounds
100m sandbag/medball run
5 burpee box jump overs
15/12 cal bike