Strength:-
4 x 6 Strict Chin Ups (add weight if easy)

4 x 6-8 Bent Over Row

Metcon:-
4 rounds
200m run together
then 1 round each of DB DT (YGIG)
12 DB deadlifts
9 DB hang power cleans
6 DB shoulder-to-overheads

2×22.5/15kg