Strength:

A1) Pull up x 4-6 reps @20×1 / Bent over row x 8-10 reps
-rest :30 –
A2) Push up
AMRAP:30
-rest :30 –

X 3-5 rounds

Metcon:

12 Cals / 200m run
12 Dual DB Push press
12 DB Box step ups
12 Wallball / Goblet squat

– rest :90 –

X 6 sets