Strength:-
Pull, Push, Pistol
E2MOM 3 x Max strict pull ups, if over 8 reps add weight
Rest 2 mins
E2MOM 3 x Max strict HSPU, if over 8 reps add deficit
Rest
Then 6 mins to complete 3 x 12 pistols each leg
Metcon:-
5 rounds for time of:
5 Squat Cleans, 85/60kg
7 Burpee Box Jumps, 24/20
9 HSPU