Strength:-
3 x 3-5 Muscle up (bar or ring) Strict or kipping
3 x 10 Strict Toes to Bar

Metcon:-
500m Row
15 Burpee Box jumps
3 Rope Climbs
500m Row
15 Burpee Box jumps
3 Rope Climbs
500m Row
15 Burpee Box jumps
3 Rope Climbs