Strength:-
3 x 5-8 Press
into
3 x 5-8 Push press
into
3 x 5-8 Thrusters

Metcon:-
LOCKDOWN
For Time
10-9-8-7-6-5-4-3-2-1 Push-Ups
20-18-16-14-12-10-8-6-4-2 V-Ups
30-27-24-21-18-15-12-9-6-3 Air Squats