Strength:
Bench press 6-6-6-6-6
65%-70%-75%-80%-80%

Metcon: 5 rounds for time
10 Dumbbell push press 22.5/15
15 Box jump
20 V up

Option 2: 5 rounds for time
6 Dumbbell push press 10/7.5
10 Box jump/ Step up
14 Sit up