Strength:-
3 sets of TGU’s x 5 reps on each side

Metcon:-

In 18 mins complete
21,18,15,12,9,6,3
Wall ball throws & catch (or wall balls if at home)
Stoh 50/35kg (or scale to DB’s / KB’s)
Kb swing 24/16
Then
In the time remaining front rack lunges 50/35kg (or scale to DB’s / KB’s)