Strength:-
Build to a heavy 2 Rep Back Squat Then perform
4 x 3 at 85-90% of heavy 2 Rep

Metcon:-
80 DU’s
40 Wall balls 9/6kg
20 Pull ups
60 DU’s
30 Wall balls 9/6kg
15 Pull ups
40 DU’s
20 Wall balls 9/6kg
10 Pull ups