Strength:
Press 8-8-8-8
Weight goes up each set
Between rounds complete 4*10 Strict toes to bar

Metcon: 4 rounds for time
400 m Run
20 Devil 22.5/15
30 Weighted lunges

Scaled: 4 rounds for time
400 m Run/ Row
14 Devil 12.5/7.5
20 Lunges