Strength: Shoulder Press 
E2MOM (14)
Set 1 Empty bar x 10
Sets 2-4  3 x 3 increasing weight each set
Set 5 65% x 3
Set 6 75% x 3
Set 7 85% x 3+
Metcon:
21-15-9
Sumo Deadlift High Pull 95#/65#
Overhead Squat 95#/65#
Sit-ups

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” – Rikki Rogers