Take about 15 minutes to get at least 3 heavy working sets of shoulder press (you may increase weight each set if you choose) For the metcon, these are designed as short, quick sprint couplets. Choose a progression/scale that will allow this. For instance, if you usually do singles or doubles for ring dips, do assisted ring dips, parallette push ups, or push ups to keep moving. Similiar consideration for the pull ups and deadlift weight.
Strength
5, 5, 5 Shoulder Press
Conditioning
Do A, then B, then A, then B. Each is an AMRAP in 3 minutes with 1 minute rest after.
A.) 10 wall ball shots, 20/14#
10 ring dips
B.) 10 deadlifts 135/95#
10 pull ups
KT 80/54-56-54-51 band
Mike 155/70-60-55-50 rr band
Megs 70/55-56-51-52 rom band
Matt 80/52-58-39-51 pu
Frank 105/67-49-50-47 scale
Amanda 70/74-65-66-56 rr scale
Brian 130/52-50-34-38 purple band
Nate 115/59-50-36-35 red band
O 145/70-50-41-41
Pavan 125/60-54-42-44 scale
Drew 115/52-51-35-45 rx
Meghan 65/62-45-62-43 scale
Heath 90/52-65-60-x
Russ 115/35-50-33-31 scale
Shoeless 120/29-44-28-40 scale
Molly O 55/48-55-52-61 scale
P 145/60-95-50-60 rx
Gabe 115/52-50-51-42 box
PH 155/54-53-48-51 box
Rachael 65/57-54-55-53 box
Jeff 80/53-53-50-52 10#wb box
Deery 70-70-55-59 10#wb sc
Grant 145/60-81-51-71 Rx
Ramon 95/70-55-50-45 115# sc
Juliet 55/50-45-45-43 45# sc
Molly 75/50-48-40-52 85#
Aileen 65/60-50-55-44 box
Joe 185 FS/65-70-61-65 sc
Robin 65/53-50-53-45 sc