Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU

5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets

Metcon:-
4 Rounds
50 DU’s
20 Pull ups
30 SA DB OH lunge 22.5/15kg