Strength:
3x 12 strict pull ups + 10 strict hspu

Met Con:
3 rds of 45 sec on each exercise with a 15 sec change over.
Burpees
Med ball twist sits ups 20/14lbs
Ring rows
Box jumps 24/20”
Sit ups
Push ups
kB swings 28/20kg
Alternate v sits
Thrusters 2×22.5/15kg