Strength:
Weighted Pullups 3-3-3-2-2-2

Metcon:
As many reps as possible in 8min of the ladder:
2-4-6-8-10... etc..
Hang Power Cleans (#60/40)
Wallballs (#10/6)

Cash-out:
Hollow body hold 3 sets for max time. rest 1min between