We are giving the barbell a rest today. Strength will be bodyweight work.
For the Metcon we have DB overhead lunges. We are not walking today, just doing forward alternating lunges. You may keep the DB in any hand you wish.
Ring Dips/Strict pull-ups
Use bands as needed
12 Minute AMRAP
15 Wall Balls
10 Overhead DB Alternating Stationary lunges 50/35
35 Double Unders
Scaled: 35/20, 70 Single Unders