Strength:-
Pull, Push, Pistol
E2MOM 3 x Max strict pull ups, if over 8 reps add weight
Rest 2 mins
E2MOM 3 x Max strict HSPU, if over 8 reps add deficit
Rest 2 mins
Then 6 mins to complete 3 x 12 pistols each leg
Metcon:-
10-1
Thrusters 70 / 45kg
Toes to bar