Skill:
From a seated position, get up with out using your hands as many different ways as possible

Strength:
5×2 Overhead squat @80%

WOD:
10 rounds for time of:
200m Row
5 Handstand push-ups
3 Bar muscle ups

Post loads and time to comments.

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LEANFIT:
For time:
1000 Single jump ropes, every 2 minutes do:
10 Walking lunges
12 Russian twists (20 lb./12 lb.)

Start with lunges and twists. Post time to comments.

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DE:
Every minute on the minute for 30 minutes, do:
1 Muscle-up
1 Power snatch (115 lb./65 lb.)
1 Box jump

Media:
Thursday WOD, November 16, 2017