Strength:-
5 x 3 Overhead Squat

Met Con:
800m Run
15 Muscle ups (any)*
25 HSPU
35 V-sits
15 Squat cleans 65/45kg
25 Knees to elbow
35 Box jumps 24/20″
15 Thrusters 65/45kg
25 Pull ups
35 Burpees
*scale to banded, low ring or pull ups