Strength 

1 RM Back Squat

METCON

24 Single Arm KB Overhead Walking Lunges, left arm 24/16kg
24 Single Arm KB Overhead Walking Lunges, right arm 24/16kg
24 Sit Ups
24 Pull Ups
18 Single Arm KB Overhead Walking Lunges, left arm
18  Single Arm KB Overhead Walking Lunges, right arm
18 Sit Ups
18 Pull Ups
12 Single Arm KB Overhead Walking Lunges, left arm
12 Single Arm KB Overhead Walking Lunges, right arm
12 Sit Ups
12 Pull Ups