Strength

A1) Strict Pull up 3-5 reps @20×1 / BOR with extra reps!
Rest :60
A2) Bench press 3-6 reps @30×1
Rest :60
X6

Metcon

Emom x 8:

:10 – :20 all out sprint

Then for time:

20 to 2 (20,18,16..)
Push Ups
Ring Rows / BOR
Russian KB Swings

Finisher:

Emom x 8:

:10 – :20 all out sprint