Strength:-
3 rounds
8 / 8 Pistols
3 Wall walks
8 / 8 Single leg RDL

Core tabata

Metcon:-
YGIG 1 min on 1 min off
In a pair achieve a total score/reps for:
1 min push press 60/40
1 min ring rows
1 min front lunge 60/40
1 min burpees
1 min deadlifts 100/60
1 min knees to chest situps
1 min Bike / Row Ski

Buy out:- Everyone Run 400m