Strength:
Weighted ring dips 5×5
L-pull ups 3xmax
Met Con:
10 Overhead squats 70/47.5kg
10 Box jump overs 24/ 20”
10 Thrusters 60/40kg
10 Power cleans 90/55kg
10 Toes to bar
10 Burpee bar muscle ups
10 Toes to bar
10 Power cleans
10 Thrusters
10 Box jump overs 24/ 20”
10 Overhead squats