Strength:-
5 x 8-12 DB / KB or Barbell Z Press

Metcon:-
AMRAP 5:
Buy-In: 50 x High Knees
Max Rounds With Time Remaining:
12 DB Thrusters
12 Situps

Rest 3 Minutes

AMRAP 5:
Buy-In: 50 x High Knees
Max Rounds With Time Remaining:
9 DB Thrusters
9 Alternating Renegade Rows

Rest 3 Minutes

AMRAP 5:
Buy-In: 50 x High Knees
Max Rounds With Time Remaining:
6 DB Thrusters
6 Devil’s Press