For quality do 3 rounds of the following:
- 20 Second L-Hang
- 5 x Knees to Elbow
- 5 x Strict Toes to Bar
AMRAP in 10 minutes of:
- 20 x Kettlebell Swings
- 15 x Box Jumps
- 10 x Renegade Rows total @ 12kg
- 5 x TRX Pushups
Then not for time do:
30 x Barbell Situps
Results: For the metcon did 4 rounds plus 20 KBS.