Strength:

Push Press: 8-10 sets up to 1RM, Rest 2-3:00

Metcon:

Not for time:
30-20-10
DB Renegade Rows (total)
DB Push Press Alternating Arms (neutral grip) (total)
DB Hammer Curls
*Use the same weight for all 3 movements.
Then,
100-75-50
Banded Pushdowns
Banded Pull-aparts

18:00 Cap