Strength:-
3 x 5 Strict hspu or Deficit hspu
3 x 6 High box jumps
Metcon:-
12 min AMRAP YGIG (Partner 2 starts after the farmers lunge)
12/8 cal bike
1 length farmers carry lunge walk 2×24/16kg
8 T2B
Rest 2 mins
6 min AMRAP
10 syncro burpees
20 syncro KB swings 24/16kg