Strength:-
E2MOM for 12 minutes (6 sets)
1 Snatch pull + 2 Squat Snatch
3 x 5 Dips or weighted dips
Metcon:-
4 min AMRAP
8 C2B pull ups
10 cal bike
Rest 1 minute
4 min AMRAP
8 T2B
10 cal row
Rest 1 minute
4 min AMRAP
8 Power cleans 60/40kg
10 cal bike