Strength:-
Bench Press / Floor Press 5×5
Hang to L-sit 3 x 10

Metcon:-
E3MOM X 6 (18 mins)
12/9 machine cals
9 Pull ups
7 Powercleans @ 65/45kg
*cap at 2 min mark
RX+ 15/12 cals+12 pull ups+9 powercleans