Strength:
Push press 5×3
Strict pull up 3xmax

Met Con:
3x 5 min AMRAP’s with 1 min rest between
1: 5 chest to bar + 5 bar touching burpees
2: 20 DB snatch 22.5/15kg + 20 v-sits
3: 5 hspu + 10 over the box jumps