Strength: Push Press 
E2MOM (14)
Set 1 bar x 10
Set 2-4 3 x 5 increasing weight
Set 5 70% x 5
Set 6 80% x 3
Set 7 90% x 1+
Metcon:
21-18-15-12-9-6-3
cals row
14-12-10-8-6-4-2
handstand pushups
Rx+ deficit handstand pushups

“Hope for the best, plan for the worst.” – Jack Reacher