Strength:-
Split Jerk
3-3-3
2-2-2
1-1-1

3 x 6 Pendlay row

Metcon:-
400m Run
12 Thrusters 42.5/30kg
6 Over the bar burpees
9 Thrusters 42.5/30kg
6 Over the bar burpees
6 Thrusters 42.5/30kg
6 Over the bar burpees