Strength:
Weighted ring rows 3 X 10 (feet on the box)

Met Con:
Pairs wod 1 work while the other does an isometric hold
80 wall balls 20/14lbs / dip hold
80 T2B / wall ski sit
80 STOH 55/37.5kg / Plank
80 DU / L-Sit
80 Power cleans 55/37.5kg / HS hold (against wall or freestanding)