Strength:
Back squat 4*10 @60%

Choose on option:
Strict pull up 100%-70%-60%- 60%
weighted pull up 4*5
2 sets of 5 ring rows,2 sets of 20-30 seconds static hold

Metcon: 4 rounds of 3 min work 1 min rest
7 Thruster 43/30
14 Box jump
21 Sit up
* Your score is your worst round.