Strength:
Strict chin ups 5x max reps
Strict toes to bar 3×10

Met Con:
For 24 minutes
Min 1 = 45 sec med ball sit ups
Min 2 = 45 sec burpees
Min 3 = 45 sec dish hold
Min 4 = 45 sec KB swings 28/20kg
Repeat until the time runs out.