Debbie doing ring dips for 2.
Strength:
Floor/bench press + clap push up 5x 3+6
Negative pull up, max reps with 5 sec lowering phase, 4 sets
*you may kip to return to start height
Met Con:
75 double unders
Into
21/15/9
Pull up
Ring dip
Finisher:
Max sit ups in 2 mins