Strength
4x -60sec rest
A1) 3-5 Strict pull up 3.1.x.2
A2) 6-8 Seated db press 3.1.x.1
A3) 20 second hand stand hold
Metcon
AMRAPx15
3 muscle up or 6 pull up + 6 dip
12 DB/KB push press 50/35
45 Double under
Accessory
2x
15 banded face pull 4.1.x.2
20 ab wheel out