Event 4 from the CFT comp:
40 secs to achieve as many reps as possible of muscle ups, double unders, L-Sit (time held) & handstand push ups. 20 secs changeover between each exercise.

OH Lunge 3×10
Strict toes to bar 3×10

Met Con:
7 rds
3 Thrusters 80kg/55kg
5 Chest to bar pull ups
7 push-ups (hand release)

For those who missed it the other day please see the news page with regards to this years Christmas do.