Strength:-
1 – 30 secs Nose to wall handstand hold
2 – 30 secs Handstand marching or plank marching
3 – 30sec Dish / Hollow hold


Metcon:-
EMOM 12 min 45 secs on 15 secs off
1 – Pull ups
2 – Farmers hold  KB box step ups 2 x 20/12kg
3 – Alternating DB snatch 22.5/15kg