Strength:
Push press 5-5-5-5-5
Add weight each set

Metcon: 4 rounds for time
4 Bar muscle up/ 8 Chest to bar pull up
16 One arm dumbbell squat clean 22.5/15 ( 8 each arm)
400m Run

Option 2: 4 rounds for time
12 Ring rows
12 Goblet squat
400m Run