Strength:
For 16 mins complete
5 muscle ups on even mins
30 sec dish on odd (dish rocks for advanced athletes)
Met Con:
3x 3 min AMRAP’s with 1 min rest between
1. 10 Thrusters 42.5/30kg & 10 pull ups
2. 10 Power cleans 50/35kg & 10 ring dips
3. 10 Deadlifts 60/42.5kg & 10 push ups