Strength:

Ring Dips- 5 x 3; on the minute every 2 minutes (Add weight if possible)

Metcon:

"Death by Pull Ups"

1 Pull up first minute

2 pull ups second minute

3 pull ups third minute

etc. til you can not complete number of pull ups for that minute

+

Tabata Row

8 x 20 sec on/10 sec off

All out efforts!!!