Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders

Metcon:-
3 x 3 min AMRAP’s with 2 mins rest
3 DB Power Cleans
3 DB Front Squats
3 DB Push Jerks
Then 6,6,6
Then 9,9,9
Then 12,12,12…..