Strength:
Bar muscle up 5×5
* perform a 40 sec dish hold after each set.
Met Con:
In a team of 3 complete
3 rds
45 One arm KB/DB overhead squats 20/12kg
45 Chest to bar pull-ups
6 Rope climbs
45 Shoulder to overhead 50/35kg
* all team members can work at once and on separate stations if desired.
** a full round must be completed before the team starts the next round.