Strict pull up 3xmax
Met Con 1:
In a team of 4 each complete a 500m row. The monitor must be reset for each team member.
Met Con 2:
In your team complete a 22 min AMRAP of:
20 KB swings 32/24kg
20 push ups
20 oh squats 40/30kg
20 pull ups
20 lunge steps (first 20 of 200m)
Team members set off when the person in front completes the run.
Members cannot start an exercise until that station is free. Members can overtake each other between exercises or on the lunges & run.