Strength:
Strict press
10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure)

MetCon: Complete For reps
5 rounds of
3 min AMRAPs
*1min Rest

4 KB Swings 24/16kg
6  Weighted Sit ups 20/10kg
8 Clapping/plyo Push ups

*ask coach for scaling