Strength:
Weighted pull up 3,3,3,3,3
Perform max weighted ring dips after each set.
Met Con:
‘CFT Filthy Fifty’
50 Box jumps 24/20?
50 Pull ups
50 Kettlebell swings 24/16kg
50 Walking lunges
50 Knees to elbows
50 Push press 20/15kg
50 Back extensions
50 Wall ball shots 9/6kg
50 Burpees
50 Double unders