Wednesday 1st October

Strength:
Skin the cat 3×5
Muscle up into max ring dips x3

Met Con:
In a pair complete
20 min AMRAP
400m run (both run)
40 Burpee over the box jumps 23/20″
40 Swinging KB C&J 2×24/16kg
40 Push ups
4 rope climbs
*only one working at a time, divide as needed.