Strength today is bench press – do sets of 10 and move up in weight each time. Be careful though, high rep bench can mean upper body fatigue quicker than you might think.
The metcon is for time – you’ll do 10 KB swings, then 10 knees-to-elbows, 9 KB swings and 9 knees-to-elbows, etc. down to 1 KB swing and 1 knees-to-elbow.
KB swings, 53/35#