Strength:-
8 sets
Every 90 seconds all @ 80%
1 hang power snatch + 1 overhead squat + 1 hang squat snatch
Metcon:-
Chipper
60 Calorie Row
50 Wall balls 9kg/6kg
40 Pull-ups
30 Burpees
20 Front Squats 55kg/35kg
10 Muscle-ups or scaled 10 Burpee pull-ups