Strength:
Paused Push-Press
2-2-2-2-2-2
Pause for 3sec at the bottom of the 'dip' then explode up and finish the movement
Metcon:
For time:
5 Ring Muscle-ups
30 DB Snatches (#22.5/15)
55 DB Step-ups (#22.5/15, x1)
30 DB Snatches
5 Ring Muscle-ups