Strength:-
5 x 3 Overhead Squat

Metcon:-
Run 400m
15 C&J 70/50kg
Run 400m
30 T2B
Run 400m
45 Wallballs 9/6kg
Run 400m
45 KB Swings 24/16kg
Run 400m
30 Push Ups
Run 400m
15 Lunges 70/50kg