Strength:-
E2MOM for 10 minutes ( 5 sets)
5 x 5-8 Strict Pull ups (banded / bodyweight / weighted)
Then
EMOM for 5 minutes
Work on either kipping skill / butterfly or dish / arch holds
Metcon:-
Every 4 mins for 5 rounds
15 / 12 cal bike or 18/13 cal row
8 Toes to Bar
4 Power Cleans 80/60kg