Strength:-

E3MOM for 12 minutes
1 – 3 Strict RMU
6 Strict HSPU
8 Pistols
10 Weighted Medball Situps

Metcon:-
Every 3 minutes for 15 minutes
8/12 Cal Assault bike or 17/12 Row
10 Toes to Bar
10 Burpees
5 Goblet Squats 24/16kg