Strength: 12 min EMOM
20-45 sec Hollow hold
20-45 sec Supermen
20-45 sec L sit hold ( from the rig or on a box)

Metcon: 5 rounds for time
4-8 strict pull up
12 Weighted box step up 20/10 kg
20 Kettlebell swing 24/16
20 Russian twist 20/10