Now take 20mm x 5mm flat bar &, using a bench vice or metal bender, bend it into a flat S shape as shown in pic 1. To achieve this with a vice, first mark points @ 20mm (3/4"), 40mm (1 5/8"), 75mm (3") & 100mm (4")(pic 2). Now place the length of bar in the vice at the 40mm point (pic 3) & pull. Once you're happy with the angle (it needs to be overbent because it will bend back slightly when you make the second bend)(pic 4), turn it around (so the bar now bends away from you), lock it in the vice at the 20mm mark (pics 5 & 6) & bend. You can now use a hammer & your vice to perfect the shape.
Once you're happy with the shape, cut it off at the 100mm mark. Then, on the end you just cut, grind down the width to the 75mm mark until it fits inside the 20mm SHS as seen in pic (pic 9)