Strength:-
Every 90 sec x 9 min
5 Strict Press, 5 Push Press, 5 Push Jerks

Metcon:-
Every 2 min x 14 min
8 Strict HSPU / Inverted Push ups
16 Goblet Squats
24 Double Unders / Single Unders

Every 90 seconds for 4 rounds
10 V-ups
10 secs hollow hold
10 hollow rocks
10 secs hollow hold