Strength:
Front lever x3
Muscle complex
-1 bar muscle up + 1 bar dip + 1 bar pull ups
– 2 bar muscle ups + 2 bar dips + 2 pull ups
Then 3 of each etc…
L-sit hold 90 sec total
Met Con:
21,15,9
Chest to bar pull ups
Ring dips
*1 shuttle lunge walk with 5 shoulder to overhead at the turn around point 2×28/20kg