Strength:

Strict Temp Pull Ups
4 sets for Quality
Rest as needed

METCON:

For Time:
Row 1000 M/800 M (M/F)
21-15-9:
Up Downs to 6″ target
Pull Ups (Kipping/Chest to Bar)
Then:
Row 1000/800 Meters

CAP: 14:00-16:00