Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)

MetCon: For time
150 DU
100m Suitcase carry L
100m Suitcase carry R
50 Burpees

A) SU/DU by ability- 12/8kg KB
B) DU- 16/12kg KB
C) DU- 24/16kg KB
D) DU- 32 (or scale up to heavy dumbbell)/24kg KB