Strength:-
5 x 5 Push Press
3 x 5-8 Chin ups / Ring pull ups
L1 – Chin ups
L2 – Ring pull ups / add weight if depth good
L3 – L-Sit Ring pull ups
Metcon:-
Partner DT
10 Rounds (5 each YGIG)
12 Deadlifts 70/50kg
9 Hang Cleans 70/50kg
6 Push Jerk 70/50kg