For strength, do 3 sets of 5 heavy bench press – go for a 5RM if you’re feeling good. The metcon consists of two mini couplets: first you’ll do front squats (from the ground) and ring dips, then wall balls and push-ups. You will have two scores: total reps for the first and then total reps for the second.

Strength

Bench Press
5, 5, 5

Conditioning

AMRAP in 5 minutes:
7 front squats, 135/95#
7 ring dips

rest 3 minutes

AMRAP in 5 minutes:
10 wall balls, 20/14#
10 push-ups