Wednesday

Metcon (Time)
7 Rounds for Time:

14 KB Swings (53/35)[70/44]
7 V-Ups*
7 Ring Dips [5/3 Ring MU]
7 Box Jumps (24/20)[30/24]

Hands touch toes on V-Ups. Keep legs as straight as possible.

Optional Finisher
Metcon
Skills practice:

Hit 2 or 3 rounds of this, do whatever numbers you can but try to make them perfect. Rest as needed between everything:

8 Butterfly or Kipping Pull Ups
8 Toes to Bar
12 Alternating Pistols (use assistance if necessary).