Strength:
Muscle ups 4×5-10, 2 bar + 2 rings
Strict handstand push up 3xmax
Met Con 1:
3 rds
10 C&J 70/40kg
5 over the bar burpees
30 sec rest
Finisher:
for 3 mins alternate between
30 sec knees to chest
30 sec push ups
Strength:
Muscle ups 4×5-10, 2 bar + 2 rings
Strict handstand push up 3xmax
Met Con 1:
3 rds
10 C&J 70/40kg
5 over the bar burpees
30 sec rest
Finisher:
for 3 mins alternate between
30 sec knees to chest
30 sec push ups