Strength:

1 Jerk Dip + 1 Jerk

Metcon:

5 min AMRAP:
5 KB Push Press Right Arm
5 KB Push Press Left Arm
10 Kettlebell Swings
10 Goblet Squats

rest 3 minutes

4 min ascending Ladder:
2 Toe To bar
2 Wallball
4 Toe To Bar
4 Wallballs
6
6
8
8
etc.....