Skill:
Kipping Pullups

Strength:
Floor Press
2-2-2-2-2
*Find a heavy 2 then have 4 additional sets within 10% of your heavy

Metcon:
10-minute AMRAP
16 DB Front Rack Lunge
10 Box Jumps
10 Pullups
16 Wall Balls

L1: KB FR Lunge (Blue/Red), 24″/20″, CTB, 20/14
L2: DB FR Lunge (35/20), Kipping Pull-ups, 20/14
L3: DB FR Lunge (20/15), Kipping Pull-ups, 14/12
L4: DB FR Lunge (15/12), Ring Rows, 12/10