Strength:
5 Sets:
5 Weighted Bar Dips
25sec Sandbag Bearhug hold (ahap)
Rest 1:30min

Metcon:
For reps:
AMRAP in 7min of:
10 Thrusters (#43/30)
10 Box Jump Overs

Into:

AMRAP in 7min of:
Max Burpee Pullups