Strength:-

5×20 sec handstand hold+ 3 lateral wall walks or 3 x shoulder taps or 3 x marching
Tabata hollow / dish hold then arch / superman hold

Metcon:-

2 x 8 min AMRAPS, no rest in between. YGIG
12 cal row + 15 goblet squats 24kg/16kg
12 cal bike + 15 DB Snatch 22.5/15kg

Non working partner to hold plank during AMRAP 1 and bar hang during AMRAP 2