Friday

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

Touch toes on sit ups. High intensity.
Metcon
At a low intensity, starting within 2 minutes after you finish Annie:

1 Mile light jog

then:

3 Rounds of
1 Minute Wall Sit
5 to 10 Strict Pull Ups
3 to 5 Strict Toes To Bar

This isn’t for time. Keep intensity low (60-70%) but move well!