Strength:-
3 rounds every 5 mins
8 / 8 Weighted Box Step ups
8-10 Wide grip Ring Rows
Then core for quality
10 V-ups
10sec hollow hold
10 hollow rocks
10 sec hollow hold
Metcon:-
1000m Row or 800m run
into 2 rounds
40 Wall balls 9/6kg
30 Pull ups
20 Power Snatch 50/30kg
10 Burpee Box jumps