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