Strength:
Turkish get up 3×3 on each arm
Strict chest to bar pull up 3×5-10
Met Con:
30 squat thrust push ups
30 pull ups
30 box jumps 24/20″
30 handstand push ups
30 toes to bar
30 jumping lunges
30 ring dips
30 sumo high pulls 32/24kg
30 squat jumps
30 builder push ups
30 knees to elbow
30 KB swings 32/24kg