Strength:-
Pull and Push strength
3 x Max strict pull ups, if over 8 reps add weight
3 x Max strict HSPU, if over 8 reps add deficit


Metcon:-
3 rounds
8 Hang Power Cleans @ 75/50kg
2 mins Bike or Row

Rest 2 mins

3 rounds
10 Back Squats @ 75/50kg
400m Run

Rest 2 mins

Then For time
10-8-6-4-2
Deadlifts @ 75/50kg
Burpees