Metcon

Work Capacity
20 RFT:
Tire Flip
Jump onto tire, Jump inside tire, Jump onto tire, Jump out of tire
Burpee
First 10 with ~500# tire, second 10 with ~325# tire
REST 5 MINUTES
Repeat
7:01, 9:25

Durability
Straight Leg Raise on Rings 4x10
Balance Disc 4 x 30 sec each side
Back Extensions 3x15 w/ 25# plate
Towel Neck