Strength:-
Every 2 Min x 10 min
8 Half Kneeling DB Press (each side)
8 Single arm upright Row (each side)

Metcon:-
3 Rounds for Time of
10 OH DB / KB Lunges (Right) or Barbell OH lunge
10 Alt DB/KB Snatches/ 10 Barbell Snatches
10 Squat Jumps
10 OH DB / KB Lunges (Left) or Barbell OH lunge
*If Barbell, go light max 35/25kg

Rest 4 min

3 Rounds for Time of
40 Double Unders
20 Alt Pistols
10 Handstand Pushups/Box / Inverted push ups