Strength:
Push press 5×5
Hanging leg lifts to L 3×10

Met Con:
50 double unders
50 sit ups
25 dips
40 double unders
40 sit ups
20 dips
30 double unders
30 sit ups
15 dips
20 double unders
20 sit ups
10 dips
10 double unders
10 sit ups
5 dips