Metcon (time)

For time:

10-9-8-7..2-1 reps of:
American KBS 32/24kg
Burpees over KB

Timecap: 12 minutes

*Choose a KB that is on the heavier side, but still manageable to do unbroken.

Accessory:

3-4 Rounds of
15-20 GHD sit-ups
20-25 Back extension on GHD
10/10 Half kneeling medball throws

Rest 60-90s between rounds.