Strength:-
Strict Pull ups 3 x 5 add weight if necessary then
90 secs max effort kipping toes to bar, rest 90 seconds
60 seconds max effort kipping toes to bar, rest 60 seconds
30 seconds max effort kipping toes to bar, rest 30 seconds

 

Metcon:-
Crossfit Games 2020 Event 9 – Happy Star
4 rounds:
400m run
5-7-9-11 reps of:
Burpee
Thruster 60/42.5kg