Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU

5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets

Metcon:-
10min AMRAP
50 DU’s
10 KB Push Press 2×24/16kg
15 Pull ups