Strength:
Skin the cat 3×3
Strict ring dip 3xmax
Met Con 1:
Death by thruster 60/40kg
Met Con 2:
Death by chest to bar pull up
Met Con 3:
Death by burpee (multiples of 2)
*Each met con rolls straight into the next
** work for a minimum of 10 mins on each. If you cannot make the allocated reps before the 10 mins is up then take 1 min out and then carry on performing the last amount of reps you completed within the min.