Tommy & Pat

Strength:
Bar muscle ups 5x 3-10 reps

Team Strength:
In a team of 4 complete max ring dips in 4 mins

Met Con:
In your team complete
2000m Row
160 Wall Balls 9/6kg
400m run with 20/10kg plate
200 Push ups H/R
400m run with plate
240 Sit ups
Run 400m with plate
80 Syncronised lunges

*1 team member must always be in the plank position apart from the runs.
**All team members carry a plate on the runs.