Metcon (No Measure)

L hang from pull-up bar or rings Tabata alternate with Burpee Box Jump Tabata

Metcon (Time)

For Time: 40 HRPU/ 20 beginners + 7 Rounds of: 5 rds for beginners and 5 reps of everything. 100m Run 7 T2R (Rings or Med Ball V-Ups) 7 KB Push Press 7 Box Jumps, to depth jump/ beginner use smaller box