Strength:-
3 rounds every 5 mins
8 / 8 Weighted Box Step ups
8-10 Wide grip Ring Rows
Then core for quality
20 secs side plank Left + 10 hip drops
20 secs side plank Right + 10 hip drops
20 secs plank on elbows + 20 plank jacks
20 sec hollow hold + 20 flutters
Metcon:-
1000m Row
2 rounds
40 KB Swing 32/24kg
20 Pull ups
40 Double Unders
20 Diamond push ups
10 Ring Muscle ups