Training

My CF Omaha Crew

Strength

Front Squat 2/2/2/2/2 using 95% of clean max (Used 160#)

Rest 5min:

Skill:

Ring Dips 3x10 (unbroken)

Metcon #1:

100 burpees for time, every time you stop you must complete 3 butterfly pullups and 5 jumping jacks and then you continue where you left off on burpees. 

Rest 10min:

Metcon #2:

5 rnds for time:

10 wall balls

5 heavy tire flips

2 rope climbs

My times:
Wod #1:  7:11 (All 100 burpees were unbroken)
Wod #2: 7:02