Conditioning: Partner assisted muscle-ups x 15, Waterball clean and jerk 3-3-3, Ring handstand accumulate 1min, Medicine ball partner sit-ups x 40

Metcon wod 1: 5 x Deadlifts (120kg), 10 Burpees, 5 rounds for time:

Rest 3 minutes

Metcon wod 2: Ring push-ups, Sit-ups un-anchored 21-15-9