Strength:-
4 rounds
10 second front lever holds
6-8 Chin ups
20-30 secs dish hold + 20-30 secs arch hold
3 x max bar hangs with 1 minute rest
Metcon:-
Crossfit Benchmark Ellen
3 rounds
20 burpees
21 DB snatch 22.5/15kg
12 DB thrusters 2 x 22.5/15kg