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: 10 min AMRAP
3 Clean & jerks
6 RMU
9 Box Jumps

A) Ask coach for specific instructions.
B) 40/25kg- Pull ups by ability/ 60/50cm
C) 50/35kg- Muscle ups by ability- 70/60cm
D) 80/45kg-RMU-70/60cm