6am rise & grind crew putting in work!! #riseandgrind #boomboxnorth #escondido #escondidofit

A photo posted by Boombox North (@boombox_nrth) on Nov 4, 2016 at 6:56am PDT

Skills

3 sets for quality of:

Advanced:
:10 handstand hold
2 strict HSPU
4-6 kipping HSPU

Beginner:
:10 pike hold on box
5-8 pike push ups on box

Metcon

For time:
21-15-9-6-3
TTB
Lateral burpees over bar
Deadlift 225/155

Strength

Push Jerk (8:00 to quickly work up to a heavy double)
From the rack