Strength:-
4 x 6 Strict Chin Ups (add weight if easy)
10 minutes handstand practice / handstand walking practice
Metcon:-
CFT Filthy Fifty
50 Box Jumps 24/20
50 Pull-Ups
50 Kettlebell Swings 24/16kg
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses 20/15kg
50 Back Extensions
50 Wall Balls 20/14lb or 9/6kg
50 Burpees
50 Double-Unders
*beginners scale to 30 reps
*intermediate scale to 40 reps