Strength:
Front Lever 5×3 out & in’s + 5 sec holds
Chest to rings pull ups 4×8

Met Con:
40 handstand push ups
into
10,8,6,4,2
-Deadlifts 120/75kg
-Burpees
into
40 toes to bar
into
2,4,6,8,10
-Deadlifts
-Burpees