Strength:
L rope climb 5×2

Met Con:
3x 5 min AMRAP’s with 1 min rest between:
1: 6 toes to bar + 10 box jumps 24/20”
2: 10 push press 2×24/16kg + 10 v-sits
3: 10 kb swings 28/20kg + 10 burpees