Strength:
Floor Press
3-3-3-3-3
Build to a heavy set of 3 and complete 10 Pushups after each set

Metcon:
In Pairs, i-go-you-go for 20min:
4 Bar Muscle-ups
8 Kettlebell Swings (#32/24)
12 KB Front Rack Walking Lunges (#32/24, x1, alt arms after 6 reps)