Strength-

Strict Press-
Build to a heavy 3 for day
drop to 90% of 3 and do 6 x 3 @90%
Rest 2:00 b/t

Metcon-

4 Rounds of
20/15 Cal echo /Bike Erg 25/20
8 S2OH 155/ 105
Rest 1:00 B/T each round
Rest 3:00 Then

4 Rounds of
15/ 12 Cal Exho Bike / 20/15 Bike Erg
10 Burpees over Bar
Rest 1:00 B/T each round