Strength:-
Strict Press 5 x 5

3 x 8 Bar hang to L-sit

Metcon:-
400m Run
60 Wallballs
100 DU’s
50 KB Swings 32/24kg
500m Row
40 DB Snatch 1 x 22.5/15kg
30 Cal bike
20 Pull ups
10 Burpees