Strength: C&J- 8 mins to build upto 80-90%1rm then perform 2 C&J OMEM for 8 mins

Wod: For Time
buy in: 800m run
Then 3rds of:-
10 pull ups
20 air squats
10 STOH@60/40
Buy out: 800m run

Strength: in the 8 mins build up start off light get some volume in and then decrease reps as you increase the weight. On the Emom section aim for good quality under fatigue.

Wod: go hard and fast , 3rds should be unbroken , test yourself.