Strength 

Every 2 Min For 12 Min(6R)

5 Reps Tempo Weight Paralel Bar Dips

5 Reps Tempo Push-Up 

5 Sec:Down

1 Sec:Up

-Then-

MetCon

Every 2:30 Min For 20 Min(8R)

10 Deadlifts(85kg-50kg)

10 Bar Facing Burpees