Strength:
Jerk 3,3,2,2,1,1
L-sit 3xmax

Met Con:
10 rds
3 muscle ups
10 push press 2×24/16kg
20 knee to chest sit ups

Strength:
Jerk 3,3,2,2,1,1
L-sit 3xmax

Met Con:
10 rds
3 muscle ups
10 push press 2×24/16kg
20 knee to chest sit ups