Strength:-
4 rounds
10 second front lever holds
6-8 Chin ups
20-30 secs dish hold + 20-30 secs arch hold

3 x max bar hangs with 1 minute rest

Metcon:-
Partner DT YGIG 6 rounds (12 total)
12 Deadlifts
9 Hang Cleans
6 Push Jerk
RX:- 70/50kg