Strength:
Press 5-5-5-5
65%-70%-75-80+ ( last set max good reps)

Metcon: 5 rounds of 3 min AMRAP
5 Handstand push up
10 Pull up
30 Double unders
Rest 1 min
* Your score is the sum of all rounds.
* Start each round where you finish the previous round.

Scaled:
Metcon: 5 rounds of 3 min AMRAP
10 Dumbell press 15/10 (5 each hand)
10 Ring rows
60 Rope jump
Rest 1 min
* Your score is the sum of all rounds.
* Start each round where you finish the previous round.