Strength:
Front rack reverse lunges 8-8-8-8 (each leg)

Metcon: For time
Buy in: 800 m Run
Then 3 rounds
60 Double unders
20 Burpee
Buy out: 800 m Run

Option 2: For time
Buy in: 600 m Run/ Row
Then 3 rounds
100 Single unders
14 Burpee
Buy out: 600 m Run/ Row