Met Con:
3 min AMRAP
200m run
20 wall balls
20 toes to bar
20 box jumps 24/20″
20 sumo high pulls 32/24kg
20 ring dips
20 pull ups
200m run
1 min rest
6 min AMRAP
1 min rest
For time

20 of each
Sit ups, flutter kicks, knees to chest, bicycle sit ups, leg crossovers, ankle taps, half sits, side bends L, side bends R, 20 sec dish.