Strength-

Back Squat
Every 2:00 x 3
8 reps @60%
Then Every 2:30 × 5
1 rep b/t 85-90%

Or Open Prep!

Metcon-

Pull Stamina Work
I set of Max Reps Overhand Strict Pull Ups
Rest 2:00
I min of Max Reps Underhand Strict Pull Ups
Rest 2:00
1set of Max Bodyweight Row (ring or bar) Feet Level with Hands
Rest 2:00
1set of Max Reps Barbell Curls 45/35