Strength:
Skin the cat 3×3
Front lever x4
Back Lever x4
Met Con:
30 Walking lunges
30 Pull ups
30 Box jumps 24″/20″
200m Run
30 Ring dips
30 Toes to bar
30 Kettlebell swings 32kg/24kg
200m Run
30 Sit ups
30 Back extensions
30 Wall balls 9kg,10’/6kg,9′