Strength:
For 16 mins commplete
3 squats on even mins
10+ sec L-sit on odd

Met Con:
Partner wod alternating rounds
1. 500m row + 5 burpees
2. 400m row + 10 burpees
3. 300m row + 15 burpees
4. 200m row + 20 burpees
5. 100. row + 25 burpees