WOD

Thursday

Speed: jump rope running singles

AMRAP in 20 seconds, 3x (1-min rests)

Strength: strict/weighted dips

5-10 OTM for 5 min

Metcon: "Killer Bs"

(in pairs, alternating movements, with a 20-min cap)

20 rounds of

8 burpees

8 box jump-overs (24/20#)

8 barbell lunges (95/65#)