Strength:
Press 3, 3, 3, 3, 3
Superset with 3 Wide grip strict pullups

Met Con:
5 Rds
8 Burpee tuck jump
3 x Shuttles with up and down at end of each shuttle
90 seconds rest
3 Rds
10 Plate Abs 15/10kg
10 Twists 15/10kg
45 second plank hold