Strength/Skill:

Strict Press
Take 10-12 minutes to establish a heavy triple Strict Press for the day.

Push Press
50 unbroken Barbell Push Press with empty barbell.

Metcon:

2 sets:
Row 1000m @75% effort
-rest 90 seconds-
Row 750m @80% effort
-rest 60 seconds-
Row 500m @85% effort
-rest 30 seconds-
Row 250m @90% effort
-rest 2 minutes-

Sub Ski (1:1 meters) or Bike Erg (2:1 meters)