Rope climb x5 (use different variations ie legless, l-sit, regular etc)
Strict toes to bar 3×10
Strict handstand push up 3×5 (use deficit if needed)

Met Con:
Pairs wod
150 pull ups
150 DB snatches 32/20kg
150 med ball sit ups
150 oh squats 45/30kg
* at the start & every 5 mins complete 4 lengths wheel barrow walk.