Jules, Rick & Marc all setting off for the 6km race.

Pistol 3×8 per leg (use weight if needed)
Strict muscle up 4×5 (2 sets rings, 2 sets bar)

Met Con:
In min 1 complete 30 sec of C&J’s 60/40kg
In min 2 complete 30 sec of pull ups
Finish when you reach 30 C&J’s & 100 pull ups