Strength:-
5×5 Strict Press
5 x 8 Ring dips / bar dips / box dips / tricep dips
*if room allows superset
Metcon:-
800m run
21 overhead squats 40/25kg
15 Pull ups
400m Run
21 front squats 40/25kg
15 Pull ups
200m run
21 Back squats 40/25kg
15 Pull ups