Strength:

Superset:
1) Medium Grip Bench Press: 5×5, going up in weight.  Rest :60.
2) Inverted Rows: 5×8-10. Rest :60.

Metcon:

AMREPS in 3:00 of:
3:00 of DB Renegade Rows (50s, 30s)
3:00 of Banded Pushdowns
3:00 of Barbell Curls (45, 35)
3:00 of Hang Muscle Cleans (45, 35)
3:00 Max 50 Ft. Trips of Front Rack Carry (53s, 35s)