Strength:-
Overhead Squat 5 x 3
5 Strict pull ups between each set

Metcon:-
100 DU’s
20 Wallballs 9/6kg
75 Du’s
20 Wallballs 9/6kg
50 DU’s
20 Wallballs 9/6kg
25 DU’s
20 Wallballs 9/6kg