Steve on the Dirty Dozen monkey bars.

Strength:
Overhead lunge 2×12
Front lunge 2×12
Back lunge 2×12
Single arm KB STOH 5×5 per arm

Met Con:
15 Front Squats 85/55kg
15 ring dips
30 deadlifts 85/55kg
15 ring dips
45 KB swings 32/24kg
15 ring dips