Friday

Metcon (Time)
27 – 21 – 15 – 9

Thrusters (75/53)

Mountain Climbers (Count Right Leg Only)

Butterfly Sit Ups

Push Ups

Metcon
With time remaining, work on handstands, handstand walks, muscle ups, pull ups, or L-Sits.

Or do this ab circuit:

3 Rounds of:

10 GHDs
10 Side Bends Per Side
Max L-Sit Hold
Rest 1 minute.