“Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” 
― Lao Tzu

A.
Strength:
Tempo Bench Press @ 5RM
3 x 3
rep#1: 4s down, 2s hold, regular up
rep#2: 4s down, regular up
rep#3: regular rep
then,
Max set consecutive reps @ 76% 5 RM

B.
MetCon:
18 Min AMRAP

15 Cal Assault Bike/20 Cal Row/300m Run
12 Toe2bar
9 Strict Press (95/65, Comp RX 135/95))

15 Cal Assault Bike/20 Cal Row/300m Run
12 Toe2bar
15 Push Press

15 Cal Assault Bike/20 Cal Row/300m Run
12 Toe2bar
21 Push Jerk