Strength:
Skin the cat into ring pull ups 3×3+max
Dish hold 4x30sec
Met Con:
Adaption of one of the invitational wods
In a team of 3 complete
20 over the bar burpees (in unison, heads facing the bar, 1 bar)
30 pair deadlifts 220/150kg (2 athletes on a single bar, with the third rotating in)
30 overhead squats 75/45kg
30 bar muscle ups each