Strength:-
3 sets of
3 – 5 Strict Ring Muscle ups

Metcon:-
3 rounds
8 X GTOH 60/42.5kg
8 x Over the bar burpees
into
3 rounds
8 x Front rack lunges 60/42.5kg
8 x Over the bar burpees
into
50 DB Snatch 22.5/15kg
into max machine cals to 20min mark