Strength:
Muscle up 3xmax
Kipping toes to bar technique
Ab sequence x3
Met Con:
Pairs wod
Partner A 10m sprint + 1 ball over shoulder 75/40kg + 10m sprint
Partner B 10m sprint + 1 ball over shoulder 75/40kg + 10m sprint
Partner A 10m sprint + 2 ball over shoulder + 10m sprint
Partner B 10m sprint + 2 ball over shoulder + 10m sprint
Continue up to 5 ball to shoulder and the back down.