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:-
1000m row or 800m run or 1.5m Assault Bike (6 min timecap)
Then
3 rounds
10 Power Cleans 60/40kg
15 Ring Dips
20 V-ups
Then
1000m row or 800m run or 1.5m Assault Bike (6 min timecap)