Strength
4 Rounds of:
Barbell Deadlift x4
Weighted Push Up x4
Hanging L-Sit hold x max hang (aim for ~20seconds)

then 4 rounds of:
Barbell Bulgarian Split Squat x12/leg
Single Arm DB Bent Over Row x12/arm
Towel Hamstring Curl x12

Don't rush through the rounds. Take your time and rest approx 1min after each round