Strength:-

3 x max C2B+3 x max chin over the bar hold

Metcon:-

20 min EMOM, move for 50 seconds before moving on)
1 – Row (target minimum 15/13 cals)
2 – KB swing 32kg/24kg
3 – Bike (target minimum 12/10 cals)
4 – Wall Balls 9/6kg