Strength:-
5 x 5 Front Squat

Metcon:-
OPEN Workout 22.3

21 Pull-Ups
42 Double Unders
21 Thrusters (43/30kg)
18 Chest to Bar Pull-Ups
36 Double Unders
18 Thrusters (52.5/34kg)
15 Bar Muscle Ups
30 Double Unders
15 Thrusters (61/38kg)