Strength:-
5 x 3 Overhead Squat

Metcon:-
20 min EMOM (5 rounds)
1 – 15/12 Cal row
2 – 15 KB Swings 32/24kg
3 – 15/13 Cal bike
4 – 16 paces DB walking lunges 2×22.5/15kg
* target reps, can push for 50 secs work on cardio if easy