Strength:-
E2MOM for 10 minutes ( 5 sets)
5 x 5-8 Strict Pull ups (banded / bodyweight / weighted)
Then
EMOM for 5 minutes
Work on either kipping skill / butterfly or dish / arch holds
Metcon:-
Every 4 mins for 5 rounds
9 Burpee box jump overs
12 front squats 60 / 42.5kg
15 cal bike / 20 cal row
TC per round 3.30mins