Strength:-
Strict Press 5 x 5

Metcon:-
800m Run
21 Pull ups
15 Hang power cleans 50/35kg
9 HSPU
400m Run
21 Pull ups
15 Hang power cleans 50/35kg
9 HSPU
200m Run
21 Pull ups
15 Hang power cleans 50/35kg
9 HSPU