Thursday

Metcon
12 minutes EMOM

Odds: 30 seconds of pull up or MU work
Evens: 45 seconds of planks/flutter kicks/hollow rocks/hollow holds, etc.

Can work on strict pull ups, kipping pull ups, butterfly, Muscle up drills, etc.
Metcon (Time)
For Time:

200 Double Unders
400 m Run or Row
25 Toes to Bar
400 m Run or Row
200 Double Unders

14 minute time cap. Scale appropriately to finish or get really close!