Strength:-
Back Squat 5 x 4 all sets @ 80%+

Metcon:-
Chipper
50 DU’s
25 Push ups
50 DB Snatch 22.5/15kg
25 Toes to Bar
50 DU’s
25 Push ups
50 DB Snatch 22.5/15kg
25 Toes to Bar
50 DU’s