Muscle up 3xmax
Kipping toes to bar technique
Ab sequence x3

Met Con:
In pair complete
100 Double-unders 50 each (1 at a time)
50 Handstand push ups while partner holds handstand
50 Toes to bar while partner hangs from the bar
50 hang clean & jerk 60/40, 3 burpee penalty if the bar touches the ground.
4 lengths synchronised OH lunges 20/10kg