Muscle up 4×5-10 (2 bar & 2 ring)
GHD Sit up 3×10
In a team of 4, broken into 2 pairs complete:
200 wall balls
200 pull ups
200 DB/KB GTOH 2×24/16 (any style)
* one pair works on the met con while the other does a 400m run. Change over after each run.