Strength:
Front Squat 3-3-3-3-3
Pause for 3sec on the first rep of each set

Metcon:
3 Rounds for time:
1 Stairs ascend
14 Deficit HSPU (20/10kg plates)
20 Kettlebell Swings (#24/16)
35 Double Unders

Skills:
Progressions for Strict Pullup