Strength:-
3 x 5 Strict hspu or Deficit hspu
3 x 6 High box jumps 

Metcon:-
50 Cal Row / 35 cal bike
50 DB snatch 22.5/15kg
50 Toes to Bar
50 DU’s
50 HSPU
50 DB snatch 22.5/15kg
50 Cal Row / 35 cal bike