Met-Con: 10 RFT
30 Double Unders (90 singles or 30 double taps)
10 Pull-Ups (15 Ring Rows)
10 Push Press (95/65)
Post Met-Con Strength: Handstand Push Ups / DB Strict Press
3 sets at 30% of Max Effort tested reps.
These should be unbroken reps, with rests between sets as short as possible.