Strength:-
5 x 15 KB Push press
5 x 6-10 Strict T2B
Every 90 secs, alternate between

Metcon:-
8 rounds
30 DU’s
15 Pull ups*
15 Hang DB snatch 22.5/15kg (alternating)
100m sprint on rower
*intermediate 10 reps
*beginner 7 reps