Strength:

Floor press 5-5-5-5-5
*Increase weight each set to failure

MetCon:

5 rounds for reps
Max reps (unbroken) Push press
Max reps pull ups

(20 min Cap)

A) KB push press 2×12/8kg – Jumping Pull ups
B) 30/20 kg Push press– Pull ups
C+D) 42.5/30 kg push press– C2B Pull ups