Strength

Push Press 5-5-5-5-5

Build over the first 3 sets.

The third set should be difficult. Drop 10% for the fourth and fifth sets.

METCON

5 Rounds For time:

level 3/2/1
2/1 Legless Rope Climbs/ Rope Climbs/ 2x sub from the floor
10/7 Strict Handstand Pushups/Kipping HSPU/ Double KB strict press
20 Pistol Squat/ 10 Pistols/  20 Air Squats