Strength:
3 x max strict pull ups + 3 x max strict ring dips
Met Con:
Ben’s Birthday Wod
400m Run Buy In
Then 2 rounds
13 Deadlifts 30kg/60kg/80kg
13 Over the bar burpees
13 Power Cleans 30kg/60kg/80kg
13 Box Jumps
13 Devils Press 2x7kg/2x15kg/2×22.5kg
13 Situps
Then 400m run buy out