Saturday 11th October

Strength:
Rope climb x10 (use different variations ie legless, l-sit, regular etc)
L-sit 90 sec total
Strict handstand push up 5×5 (use deficit if needed)

Met Con:
70 Double unders
60 burpees
50 toes to bar
40 walking lunges
30 shoulder to overhead 50/35kg
20 chest to bar pull ups
10 ball to shoulder 75/40kg