Strength:
Weighted Pushups
5-5-4-4-3-3-3

Metcon:
For time:
50 Air Squats
18 Power Cleans (#60/40)
9 Ring Muscle-ups
50 Air Squats
12 Power Cleans (#70/45)
6 Ring Muscle-ups
50 Air Squats
9 Power Cleans (#80/50)
3 Ring Muscle-ups