Strength:-
3 x 5 Strict hspu or Deficit hspu
3 x 6 High box jumps (use plates if necessary, build confidence, get more explosive)


Metcon:-
20 min AMRAP
30/24 cal row or ski or 21/17 cal bike
10 hang power cleans 50/35kg
12 Ring dips *scale to box dips for beginners if not enough sets of rings
14 Situps

*pair with someone who moves at a similar speed