Strength:-
3 rounds every 5 mins
8 / 8 Weighted Box Step ups
8-10 Wide grip Ring Rows
Then core for quality
10 hollow rocks
10 knees to chest situps
10 V-ups
10 sec hollow hold

Metcon:-
5 rounds
500/400m Row
15 Overhead squats 42.5/30kg
15 Pull ups