Strength:
Bar muscle up or chest to bar 3xmax

Met Con:
4x 3 min amraps with 1 min rest between.
1: 25 air squats & 10 push press 70/47.5kg
2: 10 toes to bar & 15 push ups
3: 10 deadlifts 110/75kg & 20 sit ups
4: 400m run & max burpees