Strength:-
5 x 3 Overhead Squat
3 x 10 Feet elevated Wide grip rings rows

Metcon:-
25 KB Swinging C&J 2×24/16kg
50 Med ball twist situps 9/7kg
25 KB front rack lunges 2×24/16kg
50 Pull ups
25 KB Box step ups 2x 24/16kg
50 Push ups