Front lever x3
Muscle complex
-1 bar muscle up + 1 bar dip + 1 bar pull ups
– 2 bar muscle ups + 2 bar dips + 2 pull ups
Then 3 of each etc…
L-sit hold 90 sec total

Met Con:
In a pair complete in a relay
500m row
400m row
300m row
200m row
100m row
Each team member completes each distance before moving onto
The next. Monitor must be reset each time.