Strength:
Floor press 10-8-6-4-3
65%-70%-75%-80%-85%

Metcon: 4 rounds for time
10 Dumbbell push press 22.5/15
20 Burpee
30 Wall ball shots 20/14

Option B:4 rounds for time
8 Dumbbell push press 12.5/7.5
14 Burpee
20 Wall ball shots 6/4