Strength:
Weighted muscle up 1xmax
Strict muscle up 1xmax
Kipping muscle ups 1xmax
Push press 3×6
Met Con:
20 min AMRAP
5 strict handstand push ups
10 pull ups
15 sit ups
400m run
2 rds
5 strict handstand push ups
10 pull ups
15 sit ups
400m run
3 rds….etc…