Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU

5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets

Metcon:-
10 min AMRAP
2 devils press 2×22.5/15kg
2 HSPU
20 DU’s
4 devils press
4 HSPU
20 DU’s
6+6+20+DU’s…etc