Strength:-
Strict Pull ups 3 x 5 add weight if necessary then
90 secs max effort kipping pull ups, rest 90 seconds
60 seconds max effort kipping pull ups, rest 60 seconds
30 seconds max effort kipping pull ups, rest 30 seconds

Metcon:-
50 Box Jumps 24/20
30 Pull ups
50 KB swings 28/20
30 Ring Dips
500m Row
30 Push Press 45 / 35
50 Deadlifts 45 / 35
30 Burpees
50 Wall balls 9/6 or 20/14
30 DU’s