Dip holds
8X20 seconds on, 10 seconds rest

 

then

 

Metcon

With a running clock:

@0:00
Run 400 meters
40 burpees

@6:00
40 wallballs, 20/14
30 box jumps, 24/20
20 handstand push ups

@11:00
5 muscle ups
10 pistols
15 toes to bar

@15:00
60 double unders
30 box step ups (35/25) kb

If you complete reps before end of time increment, continue on to next workout