Strength:

Push Press: Build to a 2RM. Rest 90s.

Metcon:

For total time:
21 S20H (135, 95)
800 Meter Run
Rest 2:00
15 S20H (155, 105)
600 Meter Run
Rest 2:00
9 S20H (185, 115)
400 Meter Run

Accessory Work

Barbell Curls: 2 x 25. Rest 60s.